Warm-up:
Row 500m
3 rounds not for time:
5 pull-ups
10 sit-ups
15 squats
Then
15 leg swing
10 push ups
Strength:
Every three minutes, for 12 minutes…
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps
WoD:
Five rounds for time of…
15 Wall Ball Shots (20/14)
10 Toes to Bar
5 Burpees
Mandatory Mobility:
Accumulate two minutes in each of the following positions…
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)