Warm Up

 General Warm up:High knees down
butt kickers back
lunge with twist down
allegator walk back
Inch worms down
burpee braod jump back
cossack squat x 10
bowler squat x 10
ring row x 10
kip swing x 10"

Then Specific warm up Athletes choice

PAW week

Choose your own Lift to test, benchmark WOD, Girl WOD, or Hero WOD

Can’t Decide?


40 Bar Facing Burpees

12 Squat Snatch (95/65)

30 BFB

9 Squat Snatch (135/95)

20 BFB

6 Squat Snatch (165/115)