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)


TRAIN LIKE THERE IS NO FINISH LINE