6AM CLASS ONLY ……430 is Team WOD
Warm Up: – AMRAC 8
200m run
30 sec HS hold on wall
20 grasshoppers
50 ft OH plate lunge @ 45/25
WOD: – For time:
800m run
10 HSPU
400m run
20 HSPU
200m run
30 HSPU
Skills: – 3 rounds NFT
20 banded bridges @ 21X1
30-45 sec GHD straight body hold
8 reverse rack lunges @ 115/85
