Warm Up
5:00 Clock
-200M Run
-5 Goblet Squats with Press Out
-12 Bandy Rows
In Remaining Time Complete
Banded Good Mornings
Then
2 Rounds
-10 Bandy Pull Aparts
-10 Bandy Side Steps Overhead in Each Direction
-10 Banded Kickbacks
Mobility
Kettlebell Quad/Adductor Mash
Strength
E2MOM14
Back Squat – 3 Reps
WOD
E3MOM18
12|10 Calorie Bike
10 Goblet Squats 70|53
8 Pull-ups
Level 2- 53|35
Level 1- 35|25
ADV – 15|12; double front rack kbโs 1.5โs|1โs, 4|3 Bar Muscle Ups or 8/6 Strict Pull Ups
Outdoor WOD
E3MOM18
200m Sandbag Carry
10 Goblet Squats 70|53
12 Bent Over Rows 70|53 (6 each side)
Extra|Core Work
4 Rope Climbs
50 ft HS Walk*
4 Rope Climbs
50 ft HS Walk
2 Rope Climbs
50 ft HS Walk
1 Rope Climb
50 ft HS Walk
*if you are not able to keep safe distance indoors, perform HSWalks in the parking lot
ADV – Legless