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WARM UP:

400 M. Run or Row

2 Rounds

10 Inch Worms

10 Scorpions

10 Lunges

Then:

Mobility

SKILL:

3 Rounds at a Walking Pace

5 RDL’s @ 105% 1RM Clean

10 Bar Roll Outs

10 Weighted Glute-Bridges

10 Pistols (Adv. Weighted)

LIFT:

Dead Lift

1 x 20 (Add 5-10 lbs. from previous attempts)

*Work up to a weight you know you can hit for 20 reps straight with good technique.

**50-60% 1RM is a good place to start if this is your first time.

WOD:

“12.5”

AMRAP 7

3-6-9-12-15-18-21-Etc.

Thruster (100/65) (75/55) (65/45) (55/35)

C2B Pull Up

*Sub. C2B Pull Ups for Regular Pull Ups Accordingly.

POST WOD:

Shoulder Mobility

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