[fullwidth background_color=”” background_image=”” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_repeat=”no-repeat” background_position=”left top” video_url=”” video_aspect_ratio=”16:9″ video_webm=”” video_mp4=”” video_ogv=”” video_preview_image=”” overlay_color=”” overlay_opacity=”0.5″ video_mute=”yes” video_loop=”yes” fade=”no” border_size=”0px” border_color=”” border_style=”” padding_top=”20″ padding_bottom=”20″ padding_left=”” padding_right=”” hundred_percent=”no” equal_height_columns=”no” hide_on_mobile=”no” menu_anchor=”” class=”” id=””][fusion_text]Warm Up:
400m Run
Then
Every 3 minutes for 12 minutes (4 sets)
20 Alternating Reverse Lunges with Dumbbells or Kettlebells
6-8 reps of Mixed Grip Strict Pull Ups
WOD:
5 Rounds for Time
15 Wall Ball Shots 20/14#
10 Toes to Bar
5 Burpees
Mobility:
Accumulate 2 minutes in each of the following positions
Couch Stretch R/L legs
Pigeon Stretch R/L legs forward
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