WOD

Every 3 Minutes for 15 Minutes
20 Alternating DB Snatch
200 M Run
Max Burpees

Skill WOD

Every 2 Minutes for 10 Minutes
8-10 Ring Dips
8-10 Strict Chin Ups
Slow and controlled bird dogs until the end of the round

DRIVE 5:30 at CFH 

Skill WOD

3 Sets
8 Strict Pull ups
:30 Max Banded Push Downs
:30 Hollow Hold

WOD

60 Lunges (with plate overhead)
60 Wall Balls
40 Sit ups
40 Burpees
12 Minute AMRAP

DRIVE 30 (11:30 at HE)

200 M Run
20 DB Push Press (10 Each arm)
10 Ring Rows
5 Rounds
18 Minute Cap
Coach Chris out for a run on a beautiful Baltimore night!