Warmup
150 Single Unders
For time:
150 Single Unders
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
10-12 Frankensteins (single leg high kick)
High knees “back”
Butt kicks “out”
10 Shoulder Rotations (forward and back)
10 Arm Scissors (swing front and behind)
Then
3-5 Pull ups at low intensity
WOD
For time:
20 pull ups
Run 3 miles
100 AbMat sit ups
Post your time to comments.
Come prepared to swim tomorrow!
