A. Warm-Up:
-400m Run
– Accumulate 1 minute in L Sit, then- 3 minutes push up plank- 30 hollow body rock exercise
 
B. MWOD:
Foam Roll something that is tender!
 
C. WOD:
“Pass it On”
For time:- Two person team makes (100) 10-meter med ball passes (20/14).
(Pass the ball from the waist keeping a tight core. 10 burpee penalty for both athletes every time the ball is dropped. Burpees must be completed before continuing.)