WOD
Warmup 500m Row Squat Therapy 4 Dive Bombers Skin the Cat Skill 4 Rds Every 4 Mins for 16 mins complete 400m Run Round 1 - max pull-ups Round 2 - max Pushups Round 3 - Max Air Squats Round 4 - Hollow Rocks *score is total reps
WOD As many rounds as possible in 12 minutes of:
10 Front Squats 95/65
10 Toes to bar
15 ft handstand walk (15 Ft slip pad walk)
