Warm Up:
Old man
:20 Single Unders
:20 No-push up Burpee
:20 ASQ
x4
“Softball Pitch”
50 DUs
400m Run
30 sit ups
20 Push Press (L)
3RFT
Post WOD:
Post WOD:OTM-5min
1-3 Dragon Flags
Extras:
3×20 Ring Rows
3×15 Cable Face pulls
Old man
:20 Single Unders
:20 No-push up Burpee
:20 ASQ
x4
50 DUs
400m Run
30 sit ups
20 Push Press (L)
3RFT
Post WOD:OTM-5min
1-3 Dragon Flags
3×20 Ring Rows
3×15 Cable Face pulls