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Warm Up
5 minutes
sandbag get ups (60lbs)
WOD #2
10 minutes
6x burpees
25 meter tire drags with 35lb plate first 5 min then drop to 25lb plate
WOD #3
6 rounds
8 ankles to bar
16 cauldrons (8 on each sitde)
8 KB good mornings (12kg)
50 meter OH plate carry 35lb plate
8 GHD sit ups
WOD #4
3 rounds
Aahilles killer (each leg)
all the way down stretch, heels elevated on plates
3x mantis
10 OH squats w. PVC pipe
