WOD 4/5/18

Warmup:
15 Leg Swings F2B
15 Leg Swings S2S
10 Scap PullUps
10 Scap PushUps
10 Kips (Beat Swings)
10 DD PushUps
10/10 Banded Hamstring Pulldowns
20 Banded Pull Through (Think KBS but with a band attached to rig)

3 Rounds for quality:
Focus on proper form and technique
:15 Kipping L-Raise
(focus on driving hips back, then driving toes up)
:30 Rest
:30 T2B on the floor w/PVC (V-Ups but touch toes to PVC pipe, focus on crunching up and driving PVC Pipe to touch toes)
:30 Rest
:30 KBS (35/25)
:30 Rest
:30 Slam Ball (30/20/15)
:30 Rest

Fire Breather:
20min AMRAP

200m Run OR 250m Row
20 T2B
200m Run OR 250m Row
20 RKBS @70/55

Fire Walker:
20min AMRAP

200m Run OR 250m Row
20 T2B
200m Run OR 250m Row
20 RKBS @50/35

Fire Starter:
20min AMRAP

200m Run OR 250m Row
20 Knee Tucks
200m Run OR 250m Row
20 KBS @35/20-25