Last week of summer for some!
Warm Up:
Run or Row 800m
15 OH Squats (pvc)
20 Sit Ups
10 Burpees
Mobility:
Squat To Stand (6x)
Half Squat Lock Rotation (5 each side)
Bottom Squat Full Rotation (5 each side)
Strength:
Back Squats
2 Second Pause in Bottom Position
8-8-5-5-5
WOD:
21-18-15-12-9 Reps for time of:
Wall Balls (24/20#)
Push Press (115/75#)
Pull Ups