mobility.mobility.mobility

Warmup: mobility.mobility.mobility – Foam Roll and/or Lax ball, banded shoulder openers, stretches (Samson, Cat, Sit & Rotate, & Lower Back)

WOD:  For time: 25-20-15-10-5

  • Sumo dead-lift high-pull (rx: 75/45#) (crx: 95/65#)
  • Lateral Burpee over bar
  • 200m run in between rounds

*25 min cap

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BARBELL

Warm Up: Stretch

Strength: EMOTM10

  • 2 Snatches @70% of your 1RM

WOD: 4 RFT

  • 10 Barbell Lunges (135/95#)
  • 5 Push Jerk (135/95#)
  • 10 Box Jumps (30/24″)