Group Warm-up
3 NFT
10cal Row
10 HR Push Ups
10 Hollow Rocks
Mobility
Dislocates
Review OHS / Ski Erg
Daily WoD
Coach MCKINNEY’S B’DAY WOD
5cal Ski Erg
4 Rope Climbs a/b) 12 Rope Progressions
16 OHS (95/65) a) 75/55 b) 55/35
5cal Ski Erg
3 Rope Climbs a/b) 9 Rope Progressions
12 OHS
5cal Ski Erg
2 Rope Climbs a/b) 6 Rope Progressions
8 OHS
Mobility
Roll Quads / Posterior Chain / Lats
Lax Shoulders