Warm Up

10 kip swings
10 Tempo push ups (slow ecentric fast concentric)
BDD pull parts x 10
BDD tiger walk x 10
BDD bear hug x10
BDD pass through x10

Runners lunge x 10 ea. side
sumo squat w/ hi distraction 30 sec
Squat + reach x 10 ea. side

Specific warm up

WOD

PAW Week. Choose your own assessment/ Girl WOD/ Hero WOD


Can't decide?

5 Rds
1 arm OH DB lunge (50/35)
10 CTB
1 arm OH DB lunge
10 Alt. DB snatch

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