Week#9 Session Four

Warm up

-Review the following

            -Wall climbs

            -Broad jumps

EOTD

-Plate push

-Knee ups

Practice

-Pick a card

            -Red- plate push

            -Black- knee ups

WOD

-7 minute AMRAP

            -10 yard plate push

            -3 burpees

            -5 knee ups

Game

-Fly swat game