Happy Birthday Richie!!
Warm Up:
Run 400m
Row 400m
12 Thrusters (light db or bb)
10 Burpees
Skill:
20 OH Barbell Walking Lunges
6 Knee to elbow- toe to bar- Pull up
12 Seated DB Strict Press
WOD:
3 Rounds for time of:
30 Kb Swings (53/35#)
Run 200m
30 Toes to Bar
Run 200m
15 Chest to Bar Pull Ups
Run 200m