Warm Up:

• 400m Run
• High Knees/Butt Kickers
• 8 x 25 ft Shuttle Sprints start at 50% effort

Strength:

Work on Snatch form 10 minutes Barbell or PVC only.

Metcon: Birthday WOD for Coach EB!

4 minutes to complete the following:

• 400m sprint
• 19 GHD sit-ups
• Alternating walking lunges the remainder of time.

Rest 1 minute then 4 minutes to complete the following:

• 400m sprint
• 77 double unders
• Alternating cossack lunges the remainder of time.

Rest 1 minute then 4 minutes to complete the following:

• 400m sprint
• 43 wallballs 10/9 ft 20/14 lbs
• Med ball cleans the remainder of time.