8 Minutes of Shoulder/Hip/Back/Ankle/Wrist Mobility

A- WU- 200M Run @ 50-90% RPE + 5 Rounds of: 40-yard Dash

Notes: Please take time to stretch your legs thoroughly/Use first 2-3 Rounds as a warm up and increase intensity gradually.

B- Jerk + Jerk Grip OHS- 15 Minutes To A Challenging Single For The Complex

C- Squat- 10/10/10/10 @ 75% of Squat 10RM from 6/9/15

*D- Banded Good Morning- 100 Reps

*= Complete as much as possible in time remaining.

Post your scores to the Whiteboard.

1 reply
  1. Tambot
    Tambot says:

    Started with

    5 RFT of 15 t2b/20 Cal row/ 25 wall ball – about 24:30. My clock messed up

    3 100 yard sled drag sprints – :35/:37/:52

    Then I jumped into the wod.


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