Warm Up:
2 rounds
10 scapula pull ups
3x hanging hip touches
30 sec pec smash (each side)
30 sec t-spine smash
Pre-Game:
Every 90 secs for 9 mins:
1 weighted strict pull up (try to find 1RM)
Scale: 2-3 controlled negatives with a 5 second descent
WOD:
2 min AMRAP
5 dl (275/185)
10 t2b
15 KBS (70/53)
20 box jump overs (24/20)
rest 2 mins
4 min AMRAP5 dl (275/185)
10 t2b
15 KBS (70/53)
20 box jump overs (24/20)
rest 4 mins
6 min AMRAP
5 dl (275/185)
10 t2b
15 KBS (70/53)
20 box jumps overs