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Unrated – U30

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Warm-up

2 rds

10 lunges each

10 air squats

10 hollow rocks

Metcon

Metcon (4 Rounds for time)

4 rds

100 m run

10 single arm dumbbell thrusters (right)

10 dumbbell facing burpees

10 single arm dumbbell thrusters (left)

100m run

Rest 1:00

Post WOD

3 rds

Accumulate 1:00 plank

:30 side plank each

30 flutter kicks each