-Warm up-

Bulletproof 17.2 warm up

100m stiff legged row

2 rounds

8 sumo inchworms

8 lateral box step ups 30/24

150m stuff legged row

3 rounds

15 ft walking lunge 50/35

10 beat swings increasing intensity

5 bicep curls 50/35

200m stiff legged row

 

-Skill/Strength-

 

Pull-up / Bar Muscle up efficiency tips

 

-WoD-

 

If you need to be judged Open WoD 17.2

 

Or

 

Partner WoD