Group Warm-up
3 rounds NFT:
10 Box Step Ups (unweighted)
10 PVC Good Mornings
10 PVC OHS
5 Burpees
Mobility
Deep Dislocates / OHS review in a circle
Strength
15′ to complete 3 x 3 OHS @ 70%
Daily WoD
10′ EMOM: ROPE CLIMB/ T2B / OHS
ODD min: 1 rope climb + ME T2B (rope progression / High knees)
EVEN min: 5 Heavy OHS (115/80) a) 95/65 b) 75/55
Score = Total T2B
Mobility
Roll Quads
Lax Shoulders