Pre WOD
Tabata: 8 rounds each:
Flutter Kicks then V-Ups
Tabata: 8 rounds each:
Flutter Kicks then V-Ups
WOD
400m Run
50 Wall Ball 20/14#
400m Run
50m Bear Crawl
400m Run
50 Knees to Elbow
400m Run
50 Burpee Box Jump
400m Run
50 Wall Ball 20/14#
400m Run
50m Bear Crawl
400m Run
50 Knees to Elbow
400m Run
50 Burpee Box Jump
Time Cap 22:00
Post WOD
3×5 Ring Row
3x:20 Prone Cobra
2:00 EP Row or Jog
Stretch
3×5 Ring Row
3x:20 Prone Cobra
2:00 EP Row or Jog
Stretch
Results: 18:14 (First in class)
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