Mobility

Are you?

Are you?

Lat Mash - Ball
Banded - Lat Distraction

FLEXIBILITY:
Test Squat
2 minute Ankle MOB each side
20 Sit Up to Straddles
Hold bottom of Squat  2 minutes
Test Squat

EMOM MU/PU + DU BUILDING CAPACITY (No Measure)

12MIN EMOM
DU + MU/PU

GROUP C
EVEN 1- 10 MU
ODD 10-50 DU

*NOTE ATTEMPTS
IF A MU IS MISSED TAKE THE MINUTE AS A REST

GROUP A.B

GROUP B
EVEN 1-15 PULL UPS
ODD  ODD 10-50 DU

GROUP A
EVEN 10 RING ROWS + 1-2 NEGATIVE PULL UPS
ODD ODD 10-50 DU

AMRAP - Reps
No Measure

Metcon (Time)

3 rounds

50 Lunges - 25 per leg
100 Feet Hs Walk
150 DU

Scaling Options
**200 feet Bear Crawl**
**300 singles**

20min Cap

Posted
AuthorDan Shrum