Warm up: 400 m run, 10 pvc pass thrus, 10 pvc pp, 10 tot spiderman lunges, 5 pull ups
Skill/focus: Push Press & Toes 2 Bar
WOD EMOM ladder
1st min- 1 pull up, 1 toes 2 bar
2nd min- 2 pull ups, 2 toes 2 bar
Once you fail, do 10 hollow rocks on the minute--go until last man stands
20 min AMRAP--as many meters as possible
20 push press 115#/75#, 135#/95 rx+
run 400 m
Every 5 min do 20 push ups on coach's whistle
Score rounds on ladder and total meters
