Get your Sweatshirt and Thermal Order in!
Warm Up:
Run 400m
EMOM for 5 Min
5 Push Ups
12 Sit Ups
Skill:
2 Rounds
Bear Crawl to End of building and back... it's not that bad ๐
12 Jefferson Curls (Slooooooow)
12 Pull Lat Pull Overs on Bench (light... and slow)
WOD:
21-15-9-6 Reps for time of:
SA DB Hang Clean and Jerk (each arm) (50/35#)
Burpee Box Jumps (24./20")
Run 200m between sets and after 6's (4 runs total)