Warm- Up:  400 m row 

10 Samson Stretch

10 Iron Cross

10 Good Mornings

6 Figure 4 Stretch

6 Push ups to Downward Dog

 

Skill: Review Atlas Stone Ground to Shoulders

(click to review lifting stones)

 

MetCon: Complete For Time

80 Calories on Rower

50 Pull-Ups

30 Atlas Stone to Shoulders (choose weight)

20 Lateral Burpees Over Bar

10 Deadlifts 225/155

 

ENDURANCE WOD

4 Rounds for Time

10 Calories on Bike

20 DB Box Step Ups 20″/16″

10 KB Deadlifts 70/80

20 Squat Jumps (scale: 30 Jumping Jacks