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/Skill:

3 Rounds done as super sets in any order

  1. 15 Sec Plank on Elbows
  2. 2 Inch Worm to Extended Hollow
  3. 10 Archer Ring Rows
  4. 10 Sec HS Hold
  5. 10/7 cal Air Bike


EMOM x 6

Odd: (HSPU Negative + Kipping HSPU) x 2; (RX+: Deficit)

Even: HS Walk Practice for 30-40 seconds



WOD: “As I Lay Dying”

18 Min Clock: 2 mins per round, 2 mins rest between rounds

  1. Air Bike max Calories
  2. Hang Power Cleans 135/95
  3. TTBs
  4. DB snatches 50/35
  5. Burpees over the bar
 Processed with MOLDIV Processed with MOLDIV

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