Monday 10-11-21

Mondays are my favorite! 

Warm Up
Run 800m 
1 Round 
20 Air Squats 
20 Sit Ups 
12 Burpees 

Mobility:
PNF Shoulder External Rotation 
Pipe Squat Rotation 

Skill:
3 Rounds 
100FT Front Rack Walking Lunge (115/75#)
10 Jerks 
**Complete Jerks at the end of lunges before dropping bar 

WOD:
4 Rounds for time of:
21 Wall Balls (20/14#)
18 Pull Ups 
15 KB Swings (53/35#)
12 HSPU