WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
SKILL:
3 Rounds (At a walking pace)
8 Weighted Glute-Bridges
8 Assisted Glute-Ham Raises
8e Bulgarian Split Squats
LIFT:
Back Squat
3 @ 60%
2 x 2 @ 70%
2 @ 75%
WOD:
“BACKDRAFT”
E2MOM… (4 Rounds)
9 Dead Lifts (135/95) (115/75) (95/65) (75/55)
9 Front Squats
3 Ring Muscle Ups
2 Min. Rest
For Time: (5 Min. Cap)
20 Dead Lifts
20 Front Squats
10 Ring Muscle Ups
*Sub. MU for 6 & 12 Burpee C2B Pull Ups.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
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