06/27/17

WARM-UP

10 Arm Circles (each direction)
Wrist Warm-up
10 Toe Touches
10 Knee Circles
10 2 Taps
10 Air Squats
10 Push-ups
10 Ring Rows (5 Strict Pull-ups)

WEIGHTED PULL-UPS

3×8 (building)

WOD

3 Rounds for Time
20 Pull-ups
15 Deadlifts (155/225, MRx 125/185)
10 Wall Balls (14/20)

COOL DOWN

10 Banded Arm Circles (each direction)
3×10 Banded Good Mornings
Foam Roll Quads 3-5 Passes (per leg)
Foam Roll Hamstrings 3-5 Passes (per leg)