GROUP PREP
3x
10 Leg Swings
5 Up Dog to Down Dog
10 Alt Worlds Greatest
5 Burpees
STRENGTH
Every 30 sec for 10 min (20 rounds)
1 Deadlift @ 65-75%
WOD
Death by Row & Burpees
EMOM for as long as possible
Round 1: 10/7 Cal Row
Round 2: 6 Burpees
Round 3: 11/8 Cal Row
Round 4: 7 Burpees
Etc… add one cal and 1 burpee per round
*Score is the last round that you COMPLETE in full
**If you didn’t bike yesterday, you can sub 8/5 cal bike to start. Note on the board.
MOBILITY
3 Position Banded Hamstring Stretch
OPTIONAL POST WOD
Accumulate a 3 min dead hang from the pull-up bar
CrossFit Reserve 