WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
SKILL:
EMOM 12
MIN. 1: 7 Strict T2B
MIN. 2: 20 V-Ups
MIN. 3: 30 Sec. Hollow Hold
LIFT:
Dead Lift
21-15-9
*Rest 2 min. between rounds.
**Find a weight you can do all reps unbroken with.
WOD:
“NAVY”
For Time:
20 G2O (95/65) (75/55) (65/45) (55/35)
20 Dead Lift
20 S2O
20 T2B
*EMOM 4 Bar Facing Burpees.
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