Warm up: 6 tea cups, 8 good mornings, bear crawl, 400m row,
15 squats, 7 pull ups

3 min roll out

Skill: Rope climbs (bring long socks) 10 mins

Strength: Back Squat 10 mins
5-3-3-3-3, 60%——>80%

WOD: 9 min AMRAP
90 DUs (270 singles)
30 sit ups
10 HSPU’s
(130 reps/round)

Mobility: shoulders, Sampson, quads

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