WARM UP WOD:

3 rounds not for time
10 Lateral Bear Crawl
10 Face the Wall Squat with stick in OH position and hold 3” sticking point

WL
Behind the neck Snatch Grip Push Press + OHS – 4 – 5 x 3 + 3

AEROBIC DEVELOPMENT

4 Rounds of:

500mt Row, rest 90”
400mt Run, rest 90”