A. Skill:
Body Control 101 –
Hollow Hold w/ Feet Anchored
Arch to Hollow Med-Ball Throw
Hollow->Arch->HOLLOW Swing
 
B. MWOD:
Kneeling Box Shoulder Stretch
 
C. WOD:
3 RFT –
Run 400m
10 Clean and Jerks (135/95)
RX+ will do (155/115)
*Note: There IS a time cap!