Skill: Every :90 x 12 Rounds
1) 150ft Shuttle Sprint (Set up 3 cones on the turf, 25ft apart. Sprint to 1 st cone and
back, 2 nd cone and back, and finally 3 rd cone back)
2) 50m Overhead Plate Carry 45/25
*Stagger starts for a large class
WOD: 22-16- 10
Pullups (Scale: Jumping Pullups – Rogue Bar- Ring Rows
Russian KB Swings 70/53
Score is rounds completed/time
1) 150ft Shuttle Sprint (Set up 3 cones on the turf, 25ft apart. Sprint to 1 st cone and
back, 2 nd cone and back, and finally 3 rd cone back)
2) 50m Overhead Plate Carry 45/25
*Stagger starts for a large class
WOD: 22-16- 10
Pullups (Scale: Jumping Pullups – Rogue Bar- Ring Rows
Russian KB Swings 70/53
Score is rounds completed/time
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