WARMUP/MOBILITY
Dynamic stretch: hamstrings, lower back
Stretch forearms and shoulders
WOD A
Ralph
4 Rounds for Time:
8 Deadlifts 250/165lb
16 Burpees
3 Rope climbs 15′
600m Run (1 lap + alley between Cordova & Powell)
Accessory
2-3 Rounds:
Max GH Raises (aim for 6+ with band)
40-60 secs weighted plank
2-3 Crossover Iron Scap exercises
