Saturday, June 15, 2019
WARM UP – MOBILITY
500 m run
Hip and shoulder dynamic stretch out and movement prep
—
Tech/warm-up: Deadlift + review of other WOD movements
Partner up with an athlete of similar abilities and share a barbell and other equipment where possible (Stagger start from you partner by 3-4 min)
WOD A
FREE FALLIN’
Complete 3 rounds for time:
500m run
30 Wallballs (20/14)
25 Pull-up
20 Deadlifts (225/155)
15 Ring Dips
10 Box jump overs (30/24)
– Rest 3 min between rounds –
—
Score is time to complete minus 6 min + possible stagger
ACCESSORY
Cool down, roll out, mobilize, socialize
