5 Bar muscle-up (15 pull-ups)
10 Burpees (on plate)
15 Front squat 165/110
20 Overhead walking lunges (45/25)
25 Power cleans (165/110)
Run 300m w/plate
*after R1-rest 2min/R2-3min/R3 complete wod*
Block Strength
Ten sets of:
Row 250 meters @ 50-60% effort
Row 250 meters @ 80-90% effort
Rest 60 seconds
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
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