Warm Up:
Old Man
:15 Lat Bar Jump
:15 ASQ
:15 Flutter Kicks
:15 Lunges x4
:10/:10 x6 Speed jumps
“Riddick”
5 Clean (Full) (M)
10 Sit ups
500m Row
10 Clean (Full) (M)
20 Sit ups
500m Row
15 Clean (Full) (M)
30 Sit ups
500m Row
…..continue for 18mins
Post WOD:
Coach Led Cool Down
Extras:
4×10 Cyclist Squats
4x200m run