A.

Health 

In 15 Min Complete 4 Sets for Quality: 

30’ Seal Walk 

:20-:30 Handstand Hold

10 Shoulder Taps in Plank Position (Hold :02 at shoulder)  

Fitness

In 15 Min Complete 4 Sets for Quality: 

50’ Unbroken Seal Walk 

15-25’ Partner PVC Assisted HSW

Performance: 

In 15 Min Complete 4 Sets for Quality: 

50’ Unbroken HSW

15’ Sideways (R direction)

15’ Sideways (L direction)

B.

Health WOD:

4 Rounds For Time: 20 Min Time Cap 

300m Run 

200’ Reverse Sled Drag (90/70)

100’ Farmer Carry (2x 40/26)

Fitness + Performance WOD:

4 Rounds For Time: 20 Min Time Cap 

300m Run 

200’ Reverse Sled Drag (135/90)

100’ Farmer Carry (2x 53/35)