Mobility: ROM WOD: “Down the Middle” (19 mins)

 

Warm up: 

30 Mt Climbers (2 count)

15 Banded Squats

10 Archer ring rows

300m row

 

"Foundations Refresh"

Using empty bar:

2 rounds:

3 strict press

4 push press

5 push jerks

 

Strength: Push Press

50x6

60x4

65x4

70x4

75x3

80x3

50x8

 

WOD: "Lilo and Stitch"

A. 3 min AMRAP

25/22 Cal row

7 Dead Lifts 315/225

Max Pull Ups

(score = number of DL + Pull Ups)

 

Rest 2 mins

 

B. 3 min AMRAP

25/22 Cal Row

6 Dead Lifts 315/225

Max CTBs

(score = number of DL + CTBs)

 

Rest 2 mins

 

C. 3 min AMRAP

25/22 Cal Row

5 Dead Lifts 315/225

Max Bar MUs

(score = number of DL + MUs)

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