Warm Up

 General Warm up:
Lateral lunge down and back
10 groiners
Hamstring sweeping stretch back
wrist stretch 30 seconds
karaoke w/ high step down and back
Allegator walk down
Duck walk back
T-spine opener

Then Specific warm up Athletes choice

PAW week

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

Can’t Decide?
9 min AMRAP:
5 Thrusters (95/65)
5 CTB PU
(add 5 reps to both every round)


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