WOD 9/27

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: “Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans #95/#135

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