Warm-up
Complete through once for quality:
50m Shuttle Run
30 Straight Arm Banded Lat Pulldowns
0:30 Dead Hang from Pullup Bar
15 Pushups
20m Death March
20 Bird Dogs
50m Shuttle Run
30 Straight Arm Banded Lat Pulldowns
0:30 Dead Hang from Pullup Bar
15 Pushups
20m Death March
20 Bird Dogs
Daily Wod
Metcon (Time)
5 rounds for time:
300m Run
15 Bar Dips
3 Rope Climbs (15ft)
300m Run
15 Bar Dips
3 Rope Climbs (15ft)
22 minute time cap
Mobility
2:00 Assisted Straddle (partner pushing on back)
2:00 Assisted Forward Fold (partner pushing on back)
2:00 Couch Stretch/side
2:00 Assisted Forward Fold (partner pushing on back)
2:00 Couch Stretch/side
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