WU:
Long Lap (1000m Row)
3 Rounds
10 Bootstrappers
10 Scapular Pull Up
MOB:
Pidgeon Stretch
Glute/Ham Smash
Wrist Stretch
Skill/Strength:
Deadlift
75% x5
85% x3
95% x1+
WOD:
AMRAP 12
40 Situps
60 Double Under
20 Burpees
10 Muscle Ups
WU:
Long Lap (1000m Row)
3 Rounds
10 Bootstrappers
10 Scapular Pull Up
MOB:
Pidgeon Stretch
Glute/Ham Smash
Wrist Stretch
Skill/Strength:
Deadlift
75% x5
85% x3
95% x1+
WOD:
AMRAP 12
40 Situps
60 Double Under
20 Burpees
10 Muscle Ups