Warm up:
2/3 Rounds
250 M Row (OR) 200 M Run
:30 Hollow Hold
7 Strict Pull Ups
10y Spiderman Crawls W/ Elbow To Drop
10y Knee Hug To Horizontal Lunge Twist
Mobility: Coach’s Choice
WOD A:
3 Superset:
A.10 Weighted Step Ups (5 ea. leg to 24/20) – as heavy as possible each set with barbell in the backrack position
B. Max Chin Ups
WOD B:
AMRAP 10 Min.
5 Shoulder to Overhead (115/75)
10 Deadlifts (15/75)
15 Box Jumps (24″/20″)
