Warm Up

lunge with a twist down
10 cossack squat (5 ea.side)
samson lunge back
5 loopies (2 push up + burpee)
allergator walk down
2 pt. plank lift (lift opposite hand and leg at same time) x 10

burgner

WOD

w/ a partner

4rds FT:

(both run) 400m run

30 box jumps

30 hang power snatches (95/65)

OH barbell lunges (95/65)

wallball shots (20/14 10)


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