Had to coach so I went in an hour early to get this done. Warm Up: Skipped Rope Dynamic Stretches W.O.D.: Semi Wood for Time 3 Rounds 400 meter run 10 burpee box jumps 24"/20" 10 sumo deadliest high pulls - 95/65 10 thrusters - 95/65 Rest 1 minute 4th round do half 200 meter … Continue reading Semi-wood