WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
SKILL:
EMOM 9
MIN. 1: ADV = 5 Strict Pull Up + 10 C2B Pull Ups / INT = 5 Strict Pull Up + 10 Pull Ups / BEG = 10 Supine BB Row’s
MIN. 2: Max Effort L Sit
MIN. 3: ADV = 50 Ft. Handstand Walk / INT = 1 Box Piked Around the World / BEG = 2 Wall Walks
LIFT:
S20
20-15-9
*Find a weight you can do all reps with unbroken.
WOD:
“013117”
4 MIN. (Every :30 Sec. Alternating)
Max Effort Cal. Row
Max Effort Air Squats
Rest 1 Min.
4 MIN. (Every :30 Sec. Alternating)
Max Effort Cal. Row
Max Effort Pull Ups
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
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