Piratewod September 6, 2004

1. KB Skills Warm Up

2. SWOD
a. Birth by HR Push Up - 5 min
Set unbroken max on first minute. Subtract two each following set.
b. Death by Strict Pull Up 1 rep first minute then add additional rep for every minute.

3. MetCon. -
"4 Quarters"
a. Basketball Burpee Lay Ups x 5
b. Full Court Continuous Long Jumps
c. KB Super Thrusters x 10
d.Double Unders Half Court and back.

4. CA$h Out
Timed Suicide Sprint
Free Throw> Half Court > Free Throw > Baseline