Warm Up:
2 Rounds
50′ running with butt kicks
10 secs downward dog
10 secs upward dog
5 stationary inch worms
50′ broad jump
Round 1 : 10 scapula pull ups/ Round 2 : 5 pull ups
WOD:
Every 3 mins for 12 mins (4 sets)
400m run
– 0-3: Max strict pull ups (ring rows) in remaining time
– 3-6: Max c2b pull ups (jumping c2b) in remaining time
– 6-9: Max pull ups (jumping pull ups) in remaining time
– 9-12: Max med ball slams (20/14) in remaining time
After Party:
Tabata russian twist w/ med ball (20/14) L + R = 1