Siren

WARM-UP Dynamic Warm-Up & WOD Prep

SKILL

Double Unders

STRENGTH

8' Alternating EMOM

ODD: 10 - 8 - 5 - 3 Push Press

EVEN: '45 Sec Plank Hold

WOD "Siren" - On The 4:00 x 5 Rounds:

200m Run

8 Thrusters

8 Chest-To-Bar Pull-Ups

8 Lateral Burpees OTB

"Pursue one great decisive aim with force and determination."