Warm-up
3 Rounds-
10m Duck Walk
10m Inch Worm+ pushup
10m Burpee Broad Jump
10m Twisting Lunges
Skill Work *Today’s focus is on pulling strength/ back activation
4 Rounds- On a 15 Minute Clock…
10 Strict Pull-ups
10 Bent over barbell rows (Moderate weight)
B. “Open WOD 16.4”
13 Minute AMRAP
55 Deadlifts (225/155)
55 Wallballs (20/14)
55 Calorie Row
55 Handstand push-ups
