Warm-up:
3 Rounds
15 PVC Pass-Thrus
15 PVC OHS
15 DU’s (or attempts)
100m Run
“WOD”
OHS
3, 3, 3, 3, 3 (increasing)
Then
3 Rounds
400m Run
15 Thrusters (135/93#)
15 Chest to Bar Pull-ups
*20 Min Time Cap
Or
“BODY”
4 Rounds
400m Run
20 DB Thrusters (35/25#)
20 Pull-ups
20 DB OH Lunges
