WARM UP:
400 M. Run or Row
25 Front Squats (45) (35) (15)
10 Strict Pull Ups
Then
Hip and Shoulder Mobility
SKILL:
7 Min. of Bar Work
-Hollow Holds
-Hollow Taps
-Bar Push Aways
Advanced:
Butterfly Pull Up Work
LIFT:
Dead Lift
5 @ 60%
3 x 5 @ 65%
WOD:
“DUCK HUNT”
15 Min. AMRAP
15-12-9
Front Rack Lunges (95/65) (75/55) (65/45) (55/35)
Pull Ups
Farmers Carry 40 Ft. (70/53) (53/44) (44/35) (35/26)
*Farmers carries to be done in the back area.
POST WOD:
Mobilize Hips and Shoulders
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