Nick was the trainer today

Warm up:

• Skip rope
• Dynamic stretches

W.O.D.: for time

• 21-15-9
• dead lifts, 225lbs
• m hand stand walks (x2 wall walks)

Results: 6:28

W.O.D.: OPT

• Back squats – 5, 4, 3, 2, 1
• 4 rounds of 20 pull ups with 2 min rest between
• 4 rounds of 400 meter runs with 2 min rest between