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:

15 min EMOM:

  1. 10/7 cals air bike
  2. Accumulate a 10 Sec Freestanding HS Hold
  3. 12 Supermans with 1 sec hold at the top
  4. 12 Plank to Push ups
  5. HS Walk Practice for 35 secs (2 wall walks or shoulder tap attempts)

 

 

WOD: (18 min Running Clock)

"Sympathy for the Devil"

Part A. 2 min AMRAP

Max Bar MUs

 

Rest 2 mins

 

Part B. 2 min AMRAP:

Max HSPUs

 

Rest 2 mins

 

Part C. 2 min AMRAP:

Max Cal Air Bike

 

Rest 2 mins

 

Part D. 2 mins AMRAP:

Max Clean and Jerks 155/105

 

Rest 2 mins

 

Part E. 2 min AMRAP:

1 Dead Lifts 155/105

1 Push Up on the Bar

 

Score = Combined reps of all 5 sections.

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