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 run
• 5 burpee box jumps
• 5 sdlhp
• 5 thrusters

Results: 23:08 Rx

Notes: The thrusters killed me. Also doing the WOD by myself sucks because it’s not as motivating. Glad I did it!!!