Mobility: ROM WOD: OPEN-PREP 2017 - DAY 14  (12 mins)

 

Warm up:

Complete 3 rounds in about 12  mins

  1. Air Bike 10/6 calories
  2. 9 Medball Sit ups
  3. 9 Medball Cleans
  4. 4 Strict Pull Ups (3 negatives)
  5. 9 Archer Ring Rows

 

Strength:

Find a 3RM Sumo Dead Lift High Pull (Touch and Go) in 15 mins

 

WOD: “Dazed and Confused”

3 RFT: (12 min Cap)

11 Dead Lifts 225/155

22 Wall Balls 20/14

33 DUs (99 Singles)

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