DuckHuntBox

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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