WARM UP:
3 Rounds
10 Jumping jacks -> 10 m Bear crawl -> 10 m Crab walk -> 10 m High Knee skipping
SKILL WORK:
Slow negative pull up: Jump up to the top position and hold for 3 seconds, then lower slowly to the bottom position
Tire Flip team up : divide class into 2 teams and race 20 m of tire flip together
WOD:
AMRAP in 4 mins x 2 set :
5 Wall walk
5 m roving plank
5 sit up
5 m bear walk
GAME
Farmer and Lumber Jack