Indoors/Outdoors Primarily
Warm Up
Mini Flight Simulator
10-20-30-20-10
UB Double Unders
ADV – Drag Rope
Mobility
Pigeon Stretch
Shoulder Opening
Strength
E2MOM14
Deadlift
1. 3 Reps @75%
2. 2 Reps @ 80%
3. 2 Reps @ 85%
4. 1 Rep @ 90%
5. 1 Rep @ 95%
6. 1 Rep @ 100%
7. 1 Rep @ 102%
WOD
AMRAP 14
10 Power Snatches 95|65
10 Toes to Bar
40 Double Unders
Level 2- 75|50
Level 1- 55|35
Outdoor WOD
AMRAP 14
10 Power Snatches 95|65
10 V-ups
40 Double Unders
Extra Work – Active Recovery
5 Rounds
2k Bike Erg
Max Effort Freestanding HS Hold*
*Scale to HS against a wall