General Warm-up:
400m Run
Group Mobility
Strength:
3 X 5 Back Squat
Note: Perform 3 heavy sets of 5, warm-up sets do not count. This should be more than you did last time, even if only by a few pounds.
WOD:
For time:
10 Pistols
20 KB snatch, alternating (55/35)
30 Pullups
40 Situps
50 Pushups
Run 400 w/45# plate
50 Pushups
40 Situps
30 Pullups
20 KB Snatch, alternating
10 Pistols