WARM UP:

500 M. R0w

3 Rounds

10 Pass Throughs

10 Good Mornings

10 Front Squats

5e Scorpions

Then:

Shoulder & Hip Mobility

SKILL:

3 Rounds (At a walking pace)

10 Bar Roll Puts

10 Supine BB Row 

10 Rope Pull Ups 

LIFT:

Back Squat

5 @ 65%

5 @ 70%

3 @ 75%

2 x 3 @ 80%

WOD:

“MY BALL AND I”

AMRAP 7

10 Wall Ball Sit Ups

10 Wall Ball (20/14) (16/10) (14/6)

POST WOD:

Roll & Stretch 

Recent Posts