Warm up: 2 rounds with :15 transition
1:00 stairs
1:00 row
1:00 squat
1:00 sit up
2:00 mobility
*shoulder first round, hit/glute second round
Skill:
Wallball
4 x 8
Sit up
4 x 15
WOD
Buy in: 400 m row
4 rounds
4 push ups
8 wall ball
Cash out: max leg raise hold (6 inches)