Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill/Stamina
HS Walk / HS Hold Practice:
Complete 4 rounds, 2 rds each - rest as needed after each round
250/200m row + 25’ HS Walk or 50' Bear Crawl
250/200m row + 7 second HS Hold, then, + 3 HS Neg
(Try Free Standing HS Holds first)
WOD
For Time:
21-15-9
Pull Ups
Box Jump Overs 24/10
directly into:
9-6-3
Deficit HSPU
Devil Presses 50/35
