WOD
Primer
3 sets:
30 sec bike
6-8 BB Goodmorning Squats https://youtu.be/__7uFtiffp4
6-8 Hollow/Arch Swings
Conditioning
For Time (25 min cap):
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
Extra
Strength
Back Squat: 6 sets of 3 @ 83%