Group Warm up
Group Mobility
Strength
2 rounds
:30 – Max effort strict pull-ups
:30 – Rest
:30 – Max effort strict handstand push ups
1:00 – Rest
-Then-
1 round
:45 – Max effort kipping pull ups
:45 – Rest
:45 – Max effort kipping handstand push ups
WOD ( Workout of the Day )
"Foot work"
Every 4 minutes, for 20 minutes – 6 rounds.
Run 400m
*Score is fastest and slowest 400m times.
