Warm Up
In 2:00
200M Run Then
-Deadhang From Pull-Up Bar
200M Run Then
-Duck Walk*
200M Run Then
-PVC Pass Throughs and Around the world in ¼ Squat
*ADV use PVC Overhead
Mobility
Shoulder Rolling
Shoulder Stretching
Strength
E2MOM12
Power Snatch
3 Reps
WOD (15 Minute Cap)
400m Run
21 Overhead Squats 115|75
21 Chest to Bar Pull-ups
400m Run
15 Overhead Squats
15 Chest to Bar Pull-ups
400m Run
9 Overhead Squats
9 Chest to Bar Pull-ups
Level 3- 95|65
Level 2 – 75|50
Level 1 – 65|35
ADV – 21 C2B, 15 Bar Muup, 9 Ring Muscle Ups
Extra Work – Active Recovery
3 Rounds
1000m Row
100 Double Unders
1 Mile Run