Mobility
Dynamic
Rungs
12 AMRAP
Run 400/Row 500
DB Push Jerk
DB Renegade Row
1 of each, 2 of each, 3 of each until time runs out
Endurance WOD
“7 rounds for time of:
3 Weighted Pull-ups, 45/20 pounds
5 Strict Pull ups
7 Kipping Pull ups
An unbroken set requires the athlete to move through all three movements without coming off the bar. One option is to use a DB for weighted pull ups then drop and continue with other pull ups.”
Endurance Max Effort Lift for this week
“Sumo Dead LIft
5-5-5 40%-50%-60%
1-1-1-1-1 work up to 1RM
Cash Out
6 Pistols
30 seconds accumulated L Sit
30 seconds accumulated handstand
1 wall walk