Thursday

Warm Up
10 Box Step Ups 24/20
15 PVC Pass Throughs
15 High Leg Kicks ea. Leg
10 Light KB Swings
3 Rounds

Skill/ Strength
3x5 Strict Towel or Rope Pull Ups
Hang two hand towels over the pull up bars and hold them while doing pull ups,
or use the short pieces of rope to do the same.
If you don't have strict pull ups yet, jump to chin over bar and do 5 second negatives (CF 3 months or longer.) If CF less than 3 months, do 5- 30 second static rope holds.

WOD
Max Ab Mats in 4 Minutes
2 minute rest
Max Push Ups in 4 Minutes

Then
5 x 400 meter sprints
1 minute rest as a group between sprints
run all out, try and keep each effort within 5 seconds of the last..