4.5.17

 

Warm up

  • 400m run
  • 100′ high knees
  • :20 squat bottom hold
  • 100′ butt kicks
  • 20 push ups
  • 100′ high knee skips
  • 20 toe touches with trunk twist

WOD

Strength

3 rounds not for time

  • 10 superman
  • 10 strict toes to bar
  • 10 hollow rocks

Metcon

AMRAP 20

  • 20 wall balls 20/14
  • 200m run
  • 15 ball slams 35/20
  • 200m run
  • 10 burpees
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