3-12-15

Warm Up: – E:90 sec for 9 min

1. Bridge run + 6 stretching lunges

2. 50ft bear crawl + 6 pullups

3. work upside down 

Then: 1 min of DU/SU

Skills: – In 20 min, complete:

30 alt leg pistols

30 ring dips

5 legless rope climbs

WOD: – For Time:

Buy In: 15 Strict HSPU

3 rounds:

400m run

12 burpee box jump overs @ 24/20

2 rope climbs

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