Warm-up:
600m Run
Mobility:
Glutes/Shoulders
Skills:
1) Accumulate 2min in an L-sit on parallettes (5min cap)
2) 3 sets of 5: Parallette Pass Thrus w/ push-up + dip
WOD:
4rds
400m run
10 Ball Slam (25/15)
10 Ball Slam Sit-up
*You pick the intensity. If you aren’t as concerned with 15.5 tomorrow, then you can push it a little harder. If you are preparing for 15.5, then I suggest just running a mile and stretching.