W.U. 

  • 4 Laps
  • Shoulder Pass Throughs
  • Around the world with PVC Pipe to the left and right
  • 2 minute Jump Rope/ Foam Rolling *if not enough jump ropes then foam roll vice versa
  • Iron Cross on the ground 15 reps

M.O.B. 

    8 Minutes of Ladder Movements repeated or doing different movements.
    5 Wall Balls after each ladder movement.

W.O.D. 

15, 13, 11, 9, 7, 5, 3, 1

  • Overhead Squat M(PVC, Bar, 65lbs, 95lbs) W(PVC, Bar, 35lbs, 45lbs, 65lbs)
  • Ring Dips or Tire Dips