“We all do better when we all do better.” – Paul Wellstone
GROUP PREP
Bike, Row, or Run:
5min
5 inchworm + push-up
15 air squats
10 ring rows
5 Scap Retractions
5 Kip Swings
3 Pull-ups or CTB
10 Light DB Snatch
STRENGTH
Bench Press
10-8-6-4-2-1 @ 45-55-65-75-85-heavy single
DB Bent Row
3 sets of 10
Banded Pull Aparts- accumulate 50
WOD
21-15-9 reps for time of:
Alternating DB Snatches (21 each side, 15 each side, 9 each side) 50/35
Chest-to-bar pull-ups
MOBILITY
Foam Roll Lats & Lacrosse ball to pecs and shoulders
OPTIONAL POST WOD
500m Row
50 Sit-ups
x2
CrossFit Reserve 