DATE – Friday

 

Warm-up/ Mobility:

Dynamic shoulder w/u + Band pull aparts / presses

15 Leg swings (Front to back, and Side to side)

Posterior chain floss

 

WOD A) In 15 minutes establish a 3 RM jerk (push or split)

 

WOD B) 3 rounds for time:

400m Run

15 Deadlifts (225/155) (Scale to 60-65% of 1RM)

15/12/8 Chest to bar pull-ups (Adv / Int / Beg)

15 Kettlebell swings (32/24kg)

 

Rest 2 min between rounds – subtract 4 min rest from total working time

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