Warm Up

Bear crawl down
backawards bear crawl back
inchworm halfway down hamstring stretch second half
burpee broad jump back
open the gate down (hand assistaed)(slow and controlled)
close the gate back (hand assisted)

EB
Elbow front rack stretch
BB GM + Squat x 10
Tempo FS 83X1 x3

MOB

Coach's Choice

Strength

FS
67.5% x 5, 77.5% x 5, 87.5% x 5+, rest 3 mins

WOD

50 - 40 - 30 - 20 - 10

Hang 1 arm DB snatch (50/35)

sit ups

20 min Time cap


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