WARM UP & MOBILITY
5-8min Follow the Coach
SWOD
(14min Time Cap)
A1) Sumo Deadlift 3×20
A2) One-Dumbell OH Triceps Extension 3×12
B1) Dual KB SeeSaw Row 3×12
B2) One-Dumbell F.R. Squat 3×20
WOD
(30min Time Cap)
Buy in: 1mile Run
3 Rounds:
18 Wall Balls #20/14
15 Burpees over the bar
12 Hang Power Clean #115/70
Cash Out: 50 Butterfly Sit Ups