WARM UP – MOBILITY

Mobilize hamstings & spine

BB deadlift warmup

8-10 mins to warmup deadlifts and rope climbs

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

Roll/stretch lower back and hamstrings

Crossover recovery