Mobility 

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up: 

15 cal row

15 Russian KB swings

15 Thrusters w bar

15 Box step ups each leg

15 Straight leg sit ups

 

 

WOD: “M4 Sherman”

EMOM x 25 mins

Min 1: 12/10 Cal Row

Min 2: 10 Sumo Dead Lift High Pull w KB 70/53

Min 3: 10 Thrusters 105/70

Min 4: 10 Box Jumps 24/20

Min 5: 10 TTBs

 

Rotate through each movement for 25 mins

 

May start at any point to accommodate equipment.

 

May start at 10 reps and reduce reps as needed. 

 

RX: completed all reps of all movements as prescribed (weights and skills)

 

-scale options:

  1. Use less weight
  2. 7-9 reps per round

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