Warm up: 3 in 3
Plank (from elbows)
Crab walk
Jumping Jacks
Strength: UB Strict Pull-ups
WoD: 18’ AMRAP*
Sandbag carry to back long curb and back (70/30) a/b) 30/15 (start from inside the main hall)
20” Ring L-Sit a) from plates b) Plank on hands c) plank on elbows
40’ Bear Crawl c) Lunge
*5 40’ Prowler Push (down 20’ and back) (135/95) a/b) 95/65
*3 Battle Ropes Complex (10 Side to Side, 10 Up and Down, 10 Up and Down Singles)
At some point during the WoD, do 3 sets of Battle Ropes and 5 sets of the Prowler
MOB: Roll Posterior Chain / Lax Shoulders