Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
Strength: 15’ to find 2RM Deadlift
WoD: For Time*
50 DUs a/b) x3 Singles c) x1 Singles
4 Ring Dips a/b) With Bands c) from bench
40 DUs
8 Ring Dips
30 DUs
12 Ring Dips
20 DUs
16 Ring dips
10 DUs
20 Ring Dips
* Complete 3 sets of 5 Prowler Pushes somewhere during the WoD (20′ 135/95) a) 115/80 b) 95/65 c) <= 65
MOB: Roll Quads / Achilles; Lax Pecs