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Warm Up 10 (No Measure)
2 RNFT:
7 PVC Overhead Lunges
10 PVC Pass Throughs
10 Duck Walks (forward and back)
17 PVC Thrusters
+
2 RNFT:
45 Sec Bar Hang
15 Sec rest
45 Sec Wall Sit
15 Sec rest
Weighted Step-ups (3×12)
10-20″ box
Metcon (Time)
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)
17 min time cap
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