Group: 3 in 3
Air Squat
Inch Worms
Bicycles
Then,
10 Scorpions
MOB: 4’ of Hip Opening Drills
WOD: For Time 15′ Cap
1,000m Row, then
Accumulate N number of pounds of Back Squat, where N=
Comp) 40 * Bodyweight
Rx) 4,000/3,000 lbs
A) 2,000/1,500 lbs
B) 1,500/1,000 lbs
Then,
1000m Row
Cash out: 3 x 10 Evil Bars or Floorwipers, your pick
MOB: 2′ Screaming Pigeons each leg and Posterior Chain / Lax Glutes