Warm Up

 General Warm up: PVC archer stretch 20 seconds ea. side 15 second dead hang + 15 second active 10 Ring row + 10 second pause on last 400m row 3 wall walks

Then Specific warm up Athletes choice

PAW week

Choose your own Lift to test, benchmark WOD, Girl WOD, or Hero WOD

Can’t Decide?

FT:
100 Cal Row
80 SU
60 1-Arm DB OHS 50# (alternating arms every 10)
40 CTB PU
20 HSPU -2"

 


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