Warm Up
Shoulders with PVC and bands
7 mins. of
10 mountain climbers
5 inch worms
20 leg raises
Strength
3 x 20 shoot throughs
3 x 10 ring push ups
WOD
For time
100 DUs
90 sit ups
80 air squats
70 KB swings
60 push ups
50 lunges
40 push press 45/35
30 thrusters
20 mountain climbers
10 burpees
Post
3 x 1 min. arm curls
30 second rest between rounds