Warm Up

 General Warm up:
400m run
side plank walk down and back
Broad jump down
Crab walk back
boot strappers x10
Sumo squat and hold x30 sec

Then Specific warm up Athletes choice

PAW week

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

Can’t Decide?
EMOM 25:
Min 1: 14 Cal Row
MIn 2: 12 KB SDLHP (75/55)
Min 3: 10 TTB
Min 4: Max Burpee BJ Overs (24/20)
Min 5: Rest


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