Warm up: Zombies
Butt Kickers
Flamingos
10 Bird Dogs
10 Scorpions
10 minutes to work on your worst movement. Ask coach questions during this time!
WoD: 15’ AMRAP
50m Sled Pull to “half” Back Curb (65/45) (e.g. if at patio, pull half way to curb. If halfway to curb, pull back to patio)
20 Alternating Sledgehammers (L+R=2)
Cash out: 3 x 10 Floorwipers
MOB: Roll Posterior / Lax Shoulders