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Skill/Warm-up (PVC pass throughs)

30 sec work/30 sec rest

2 rd Kick ups

1 rd of Burpees

1 rd Tuck Ups or Kick ups

1 rd of Air Sqs

2 rd HS holds

1 rd of Lunges

3 rds OHS (PVC, Bar)


Skills WOD - OHS

3 rds of: (From Rack)

8 reps w/3sec pause at bottom each time

Increase weight each rd if possible.

(Everyone starts with a warm-up rd together. PVC or BB)

Finisher: NFT

2 Rds of:

20/15 Cals on bike

B2F Run

15 T2B/K2E

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