DATE – Friday


Warm-up: 2 rounds

50’ Bear crawl

15 Jumping jacks

50’ Crabwalk

15 Mountain Climbers


Mobility: Posterior chain floss

Pec stretch against a post / wall


WOD A) Four Alternating Sets: 20min

A1) Double KB Sumo Deadlifts x 8-10 (extended ROM – feet on boxes)

A2) Bench Press x 4-6

A3) Rope Climb x 2-3

-Rest 45-60s between movements –


WOD B)  For time:

1500m Run

Rest 3min

1000m Run

Rest 2 min

500m Run


Score is total time to complete minis the 5 min rest