WU:

9 min EMOM:
1: 15 boot-strappers
2: 15 quadruped hip extensions (each leg)
3: 30 second handstand hold or walk

MOB:

Roll out back
Banded loop stretch for hamstrings/calves

Strength/Skill:

Deadlift
3 @ 80%
3 @ 85%
3+ @90%

**Add 5 lbs if you can!

WOD:

5 Rounds:
10 Box Jumps (24/20)
10 HSPU/ Pike Push Up
10 CTB/Ring Row

Light WOD:

4 Rounds:
7 Box Step-ups (short box)
7 Pike Push-ups
7 Ring row

Comment