Thursday 2-22-24

No More Rain! 

Warm Up:
Run 400m
EMOM for 5 min 
5 Jump Squats 
5 Burpees 

Skill:
2 Rounds 
10 Lateral Raises (5lb dumbbells or plates) 
10 Sec Lat Hold 
10 Z Press 
10 Sec Hold 
10 Arm Circles Forward 
10 Arm Circles Back 
10 Sec hold 
(1 round should be completed unbroken)
Then... 
Bear Crawl 200ft 🙂 

WOD:
For Time:
40 KB Swings (50/35#)
40 Knee To Elbow 
Run 800m
30 KB Swings 
30 Kne To Elbow 
Run 400m 
20 KB Swings 
20 Knee to Elbow 
Run 800m