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:

400m run

2 rounds:

12 Banded Squats

10 Archer Ring Rows

5 Push Ups

5 Good mornings with bar

5 front squats with bar

5 straight leg dead lifts with bar

 

Set up and warm up for WOD:

 

WOD: "The Grizzly"

25 min EMOM

  1. 10 Dead Lifts 155/105
  2. 10 Push Up on the Bar
  3. 10 Pull Ups
  4. 12 Hollow Rocks
  5. 3 Squat Cleans 155/105

 

Cycle through these 5 movements every minute

 

RX- all reps and movements completed

 

Scaled- less weight, less reps or modified movement.

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