WARM UP
dynamics exercises,
bodyweight movements and fun!
SKILL / STRENGHT / WL
Pull up
Beginners: develop skill
Advanced: every 2′ x 4 – 1′ rest
15/12 cal
10 c2b
max effort
wb
WOD
3 ROUNDS FOR TIME:
400 m run
20 db step up
10 burpees ot db