WARM UP:

500 M. Row

3 Rounds 

10 Pass Throughs 

10 Good Morning’s 

10 OHS 

5 Inch Worms 

10 Scorpions 

Then:

Shoulder Mobility 

SKILL:

ADV: 3 x 10 Strict T2B

INT: 3 x 10 Kipping K2E

BEG: 3 x 10 Hollow Taps

LIFT:

Dead Lift 

5 @ 60%

3 x 5 @ 65%

WOD:

“090116”

3 Rounds (Every 4 Min.)

50 Wall Ball  (20/14) (16/10) (14/6)

*In remaining time max reps T2B.

**Score = T2B reps.

***Rest 1 Min. between each round.

POST WOD:

Mobilize and Stretch 

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