Warm up: 5 min. for quality
- 10 Pass throughs
- 5 Reach and roll
- 5 Threading the needle, each side
Practice: 3 sets
- 10 alternatng over the hurdles
- 8 scap push ups
- 5 Prisoner Kang squat
WOD: Metcon 3 x 5:00 amrap / 2:00 rest
- 1 Power clean
- 1 Push press
- 1 Back squat
- 1 Push press
- 15 Sec sprint against the wall
- 12 Hollow rocks
- 9 1/4 squat jumps