Warm Up
Pass throughs
2 mins. running
30 box step ups
25 push ups
20 squats
10 burpees
5 pull ups
Strength
Front squats
10-10-6-4-2-2-8-8
Build light to heavy
WOD
For time:
400m run
4 rounds
50 DUs
25 sit ups
25 push ups
Finish with 400m run
Post
25 Russians twists
25 heel taps over KB
25 knees to elbows in plank position