It’s Coach Kirby’s Birthday on Monday! Here’s what he’s come up with so that you’re not fried going into Tuesday’s Grid WoD!
Group: Agility Ladder
Strength: 15’ to find 1RM Weighted pull-up
WoD: 12’ AMRAP
200m Run
Agility Ladder (move through it with some type of lateral movement. If you touch any of it, start over)
30’ Bear Crawl
30’ Hand over hand sled pull with rope return
MOB: Roll Posterior Chain, IT Bands, Lats / Mash Achilles