Warm Up
Shoulders with PVC and bands
7 minutes of
10 mountain climbers
5 inch worms
20 leg raises
Strength
3 x 20 lunges with back leg on box
WOD
For time:
800m run
50 push press 45/35
400m run
50 KB swings 53/35
200m run
50 wall balls
Post
3 x 1 min. arm curls
30 sec. rest in between rounds