Warm up
3 rounds of
10 OHS
5 Push ups to Ham stretch
10 Pike sit ups
Skills
Back squats
WOD – Musical WOD (Sally)
1) Sally squats – 95/55lbs
2) Push ups
WOD -2
Core attack
3 rounds of
20 V sit ups
20 Back extn
1 minutes Plank hold
After bash
Stretch