PJ and JERAD
Warm-up:
6 min. Bike or Row Progressively Faster each minute using WATTS.
Dynamic Stretch
Skill and Practice:
20 min. to Work on a skill that you need to get better at.
Have something in mind when you come to class.
WOD: BOOTLEG
For time:
5 Rounds
20/16 Cal Bike (Pedel backwards)
20 Wallball 20/14
3 Ring Muscle-ups (Scale w/9 reps of your most difficult pulling movement.)
Icing:
5 min. Sumo Squat