PUSH N' PULL

Warm Up:  400 m run, 10 pass thrus, 10 windmills; 2x
5 squats
15 yard crab crawl
10 yard log rolls
5 squats
15 yard backwards run
10 yard broad jumps

Skill Focus:
Thruster/Pull Up Progression

WOD:
3 x 3:00 AMRAPs, rest 1:00
9 thrusters
9 pull-ups

Buy Out: 3 x 50 yard sprints

Game!!

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