WOD 8/12

WARM UP: Run 200m or Row 250m
10 Shoulder Stretch w/PVC
10 OHS w/PVC
10 Flash Push ups
10 Sit ups GHD
10 Back Ext. GHD
5 Dips
5 Pull ups

Skill Work: Muscle ups
WOD: For Time:
400m Run
30 Box Jumps 20/24
20 Dead Lifts 225/185
10 Burpees
200m Run

Click Image