Mobility:

Couch Stretch

Banded Elbow Extension

 

WOD:

For Time:

5 Rope Climbs

30 yd. Sprint

20 SDLHP #53/35

50 yd. Sprint

20 Box Jump Overs 24/20"

70 yd. Sprint

20 KBS #53/35

90 yd. Sprint

20 Pull Ups

50 yd. Sprint

20 GHD Sit Ups

200 yd. Sprint

20 KB Snatches #53/35

70 yd. Sprint

20 Pistols (10 each leg)

50 yd. Sprint

20 TTB

30 yd. Sprint

 

*On each run you will have a marker that you will move to a different yard line on each sprint, drop off the marker off and run back to the start.