WARM UP:
400 M. Run 
10 Walking High Knee Holds 
10 Walking Flamingos 
10 Walking Lunges 
10 Inch Worms 
10 Side Lunges 
10 High Kicks 
Then:
Mobility 
WIN
SKILL / LIFT:
Warm up WOD Movements 
WOD:
For Time:
1 Mile Team Run
80 Front Squats (135/95) (115/75)
80 Pull Ups
800 M. Team Run
60 Back Squats 
60 Pull Ups
400 M. Team Run
40 OHS 
40 Pull Ups
*Teams of 3 =60,40,20
FIT
SKILL / LIFT:
Warm up WOD Movements 
WOD:
For Time:
1 Mile Team Run
80 Front Squats (95/65) (75/55)
80 Pull Ups
800 M. Team Run
60 Back Squats 
60 Pull Ups
400 M. Team Run
40 Front Rack Lunges
40 Pull Ups
*Teams of 3 =60,40,20
**Sub. Ring Rows Accordingly.


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