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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