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WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
Then:
Mobilize Hips & Shoulders
SKILL: (Test)
Max Effort
-400 M. Run
-Bar Muscle Ups (Adv.)
-Pull Ups (Int. / Beginner)
*Please record your 400M time and your Bar MU / Pull Up Reps. As soon as you come off the bar your test is over. One shot.
WOD: (Test)
“MARY”
AMRAP 20
5 HSPU
10 Alt. Pistols
15 Pull Ups
If you can’t do the movements for Mary RX’D. Then please do:
“CINDY”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
*No scaling will be allowed for “Mary.”
POST WOD:
Roll & Stretch
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