Wed. 16 Apr WOD

Baseline: Pre-SOP and box breathing, then ROM Drills. 20 minutes of grinder PT:
30 Push-ups, 30 Air squats, 30 sit-ups, 10 Burpees, 10 (4-count) Windmills, 30 Push-ups, 30 (4 count) Mountain climbers, 30 (4 count) Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 (4-count) Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
Results: 8, 2, 4

Endurance: LSD run