Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: 4 RFT (24 Minute Cap)
400 Meter Run
21 Pull Ups
15 Kettlebell Swings (1.5/1)(1/25#)
9 Burpees
Stimulus/Focus: Push hard on the run. If you have the capacity, go unbroken on all the work. If not, break as needed onĀ the pull ups, but do all else unbroken.
Cool Down: ROMWOD