Missy 140119

PART I: DU drill:  Baseball

Missy's 9 Innings - 20 Min Cap

2 - 4 - 6 - 8 - 10 -10 - 12 - 12 - 12

3 strikes in any inning and your out.


PART II: Skill Work

Strapless Rowing
Review Back Extensions


PART III: Conditioning

Chipper WOD

10 Cal Row
20 Box Jumps (20)
20 Ring Rows
20 KBS (25)
20 Walking Lunges w/15# Plate
20 Abmatt Sit-ups
20 Back Extensions
20 Wall Ball Shots (12)
20 Burpees
10 Cal Row