Sunday, June 30, 2024

Warm up

3 Rds of

:20 med ball squat cleans

:10 transition

:20 scapula pull ups

:10 transition

:30 Legovers

:30 High skips

10 PARTNER L-LEG THROW Downs

10 L-ups

PVC WORK

WHITE Board Debriefing

WOD

4x6 1-arm Rows (HEAVY)

Then,

*21*15*9*3* of:

Pull Ups (2 strict)

Burpee Broad Jumps

*5 HS Push ups

PLEASE DO NOT BE FRIGHTENED BY THE WHITE BOARD DE-BRIEFING!!!!!