5 minutes cardio
10 DB Strict Press
:30 sec of each:
Deep squat hold, Pigeon Pose, down dog, forward fold, Hang from the bar, Thread the needle, Chest opening stretch on the rig
Build to a heavy single. Keep track of your heaviest weight.
20 minutes AMRAP- At 70% effort! Quality over speed. No score for the WOD today.
50’ Farmer’s Carry 53/35 (Fit 35/25)
10 Cal Bike
10 Air Squats
*The goal here is to move and sweat. Use as a recovery workout.
NOT OPTIONAL POST WOD
Mandatory 10 minutes of mobility to get an Rx today. Pick from: foam rolling, lacrosse ball, banded stretches, static stretching. Talk to your coach for specific mobility ideas.