4/7 WOD

Warm-Up 1 minute light single-unders 10 alternating toe touches 10 hollow rocks 10 butterfly sit-ups Core Prep 2x 20 sit-ups 20–15 V-ups Double-Under Progression 20 single-unders 1 double under 5 sing

Warm-Up 200m easy row/run 10 air squats 10 PVC pass-throughs 10 ring rows Thruster Prep 8 front squats (empty bar) 8 strict press 8 thrusters (empty bar) 5 thrusters (light load) Pull-Up Prep 10 scalp

Warm Up- 8 min Go over movements WOD 5 Min On - 3min off-3X 5 plank-to-push-up 15 KB swings 10 Snatches 15 Wall Ball Shots SKILL:4X5 Sumo Deadlift 4X12 RDL DB 4x6 Chin Up