warm-up

15 minutes

mix it up with running

backwards sprints

forwards sprints

bear crawls

crab walks, forwards and backwards

walking push ups

foot work, crossovers, fast feet , shuffle

then

WOD

15 minutes

amrap

30 Box jumps (unbroken)

max pull ups or ring rows

keep count of your pull ups

your score is how many pull ups you get

then

2 rounds

10 T2B

1 minute of L hold

Quote:
Be beautiful if you can, Wise if you want to... But be respected--that is essential.
-Anna Gould