Prep Work
3 min AMRAP
50′ Bear crawl
50′ Broad jump
2×30
Table top stretch
Couch stretch
Soleus stretch
WOD
A.
12 min EMOM
3 Back squats 72-82% of 1RM within last 6 months
B.
15 Min AMRAP
10 KB Diggers 53/35
6 DB KB Push jerk
10/7 Strict pull ups
200M Run
*If strict pull ups are the limiting factor for you which should be for most, Set a goal of performing BIG sets on these. Rest a little longer before jumping up on the bar.
Cool Down
Mobility
Post results
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