General Warm-up
Skip 10 laps around the perimeter of the gym
Iron Scap
Strength
5 X 1 Hang Squat Snatch
Note: Start by deadlifting the bar all the way up, then re-bend down to the start position at the mid thigh.
WOD
13 min AMRAP of:
75 Squats
3 Rope Climbs
21 Shuttle Sprints, 5m
50 Squats
2 Rope Climbs
15 Shuttle Sprints, 5m
25 Squats
1 Rope Climb
9 Shuttle Sprints, 5m
