WOD: Workout of the Day March 4, 2019

WOD

Warm Up

3 Rounds

40 Plyo Skier

7 OHS PVC pipe

7 Sotts press

3 Kip swing + 1 pull up + 3 kip swing

Lifting

Overhead Squat

1 x 3

15-20 minutes to build to a heavy set of 3

Conditioning

For Time

100 Double Unders

50 Pull Ups

30 Overhead Squats 135/95

50 Pull Ups

100 Double Unders

Goal: Sub 12 min

Time: Cap 15 min