Strength/Skill: Warm up: 3 Sets: High Elbow 90 Degree External Rotation x 10-12 Side laying External Rotation x 10-12 Band Pull A Parts x 10 Strength: Skill: WOD: For Time: 100 Double Unders 90 Sit Ups 800m Run 70 KB Swings 55/35 600m Run 50 Single Arm DB Overhead Walking Lunge 25R/25L 55/35 400m Run 30 Slam Balls 30/20 200m Run 10 Squat Clean Thruster 135/95 Additional: Mobility
