“Warm-up: 5 minutes of Rolling, 3 Burpees every minute on the minute….
Timed: Run to West Alabama and back, perform 100 Abmat Sit-ups or 50 GHD Situps, RXd
Skill: DT Strategy and Transitions, broken, unbroken and partially broken sets
Strength WOD: “Dead Kitty”
Five rounds for time of….
9 Hang powercleans
6 Push Jerks
Perform 30 Double Unders or 30 Singles every round, you may do 10/10/10 after Deadlift, Powerclean, Push Jerk each or 30 at the end of every round…