SKILL
2 Rounds of:
15 sec Bar Dead Hang
30 mtr Bear Crawl
3 Burpee Broad Jump
5 Single Leg Toe Touch (ea leg)
5 Lateral Lunges (ea side)
5 Squat Jumps
100 mtr Run
STRENGTH
Deadlifts
10 min to build to 80% of your most recent 2-RM
then….
Every 2 min for 10 min
12 DU or 36 singles
6 Bar Push Ups
3 DL @ 80% of 2-RM
WOD
Run 1 mile
30 Alternating Pistols
30 TTB
30 OHS (115/75)
L1 – 75/45-35
L2 – 95/65
(20 min cap)
