3 Rounds for Time Workout
Warmup
Leg Swings
Skipping
Arm Circles
800m Run
15x2 Air Squats
15x2 Situps
200m Run
Spiderman 10x
Scorpion 10x
Good Mornings 10x
Strength
Deadlift 5RM @ 100lbs + 15 bar = 115lbs
Pullups 3x Max @ 5Max w/ Green Band
WOD
3 Rounds
21 Sumo Deadlift (25lbs + 15 bar = 40 lbs)
15 Hand Release Pushups (knees)
9 Toes to Bar (knees up)
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