Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch

 

Warm up:

300m row

15 Banded Squats

10 Banded Pull Aparts

200m row

 

Skill: HS Walks

5 min EMOM

25’ HS Walk

 

Scale:

-2 Wall Walks

-Walk around Box with feet on box

-HS Holds

 

WOD: “Deception Connection”

25 min Running Clock

 

Min 0-9:

9 Min AMRAP:

5 Burpees over the Bar

15 OHS 95/65

40 DUs

(60 reps/round)

 

Min 9-11: Rest 2 mins

 

Min 11-18:

7 Min AMRAP:

5 Burpees over the bar

10 OHS 115/75

30 DUs

(45 reps/round)

 

Min 18-20: Rest 2 mins

 

Min 20-25:

5 Min AMRAP:

5 Burpees over the bar

5 OHS 135/95

20 DUs

(30 reps/round)

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