-Warm Up-


2 rounds


200 meter stiff legged row

8 eccentric ankle dorsiflexion

15 plate hops

5 scapular pull ups

8 sciatic nerve floss

8 median nerve floss



-WOD-


4:00 on 2:00 off x 4 rounds


20 cal row

15 burpee box overs 30/24

Max Chin Ups


Comp: 20/17 cals 15 burpees 30/24


Rx : 15/10 cals 10 burpees 24/20


Scaled : 12/8 cals 8 burpees 20 inch box


Scaled can use a band or Supinated inverted rows



-Strength-


Post WOD Pump


3 sets


10 zottman curls


https://youtu.be/wrjEdVZrkhk