Warm Up:
:40 on :20 transition
Easy Row
Alt Samson Lunges
PVC Pass Throughs
Moderate Row
Spider-Man’s
PVC Overhead Squats
Fast Row
Push Up To Down Dog
PVC Overhead Squat (More Narrow Grip)
Pre-WOD
Coach Led WOD Prep. Review Overhead Squat, Pull ups, and Prepping for Burpee Box Jumps
WOD:
3 Rounds For Time
25 Overhead Squats (75/55)
15 Chest to Bar Pull Ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)
*20 min TC
Core Cash Out:
15 Weighted Sit Ups
15 Glute Bridges
15 Strict Leg Lifts (Hanging from Pull Up Bar)
x 2