Strength

12 Min WOD Prep

3 Sets

5 Strict Pull Up

5 KB Windmills ea Side

5 SA KB Front Squat R

5 SA KB Front Squat L

5 SL KB DL R

5 SL KB DL L


WOD

For Time...

30 Pull-Ups

400 M Run

50 Deadlifts 185/135

800 M Run

50 Front Squats 95/65

400 M Run

30 Pull-Ups


(TC if Needed)


Mod Key

P: Jumping Pull Ups, 115/75, 65/45

RX: As Prescribed

C: 225/160, 135/95


Mobility

1-3 Sets, Holding Each for 1+ Min Ea Side

Couch Stretch

Pec Stretch

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