WOD 9/12

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

Agility Work: 4-rounds Cone Drill and 1-Agility Ladder

WOD:5 Rounds for Time of:
40- Double Unders
30- Box Jumps 20/24in
20- KB Swings 1/1.5pood

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