WOD

Warmup 400m Run 1:00m Plank Good Mornings 40 Russian Twists Skill

3 rep Hang Clean - build to heavy set WOD 10 Muslce Ups - 20 Pulls / 20 dips

100m run 20 OHS 75/55

20 cals on the rower 30 OH lunges 30 Burpee Box Jumps 40 Hang Cleans 400m Run 50 ft HS Walk - 5 full length slide walk 50 Cals on the rower