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
