Main – WOD

View Public Whiteboard

Warm-up

Rowing Warm Up (No Measure)

500M Row

20M Toy Solider

20M Elbow to ankle

20M Bear Crawl

20M Reverse lunges

10 PVC Pull overs

10 Overhead squats

10 Push-ups

10 Sit-ups

5 Chin ups

5 pull ups

10 Hollow Rock

Skills

Deadlift

Metcon

Deadifts 5-5-5-5-5 for load

paired with box jumps 2-1-2-1-2

Deadlift (5-5-5-5-5)

Metcon (5 Rounds for distance)

Box Jumps

2-1-2-1-2

Mobility

Opening the shoulders