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)
