W.U.  3 Rounds of

  • 10 x Retraction and 10 x Protraction Shoulders hanging on Pullup bar
  • 10 x Strict Hang Leg Raises to L or Knees past Hip
  • Accumulate 6 Mins of total Plank Time through the 3 rounds

W.O.D 5 x 3 Min AMRAP of 

  • 3L/3R Pistols
  • 4 x Muscle Ups (scaling written on board)
  • 5 x KB Swings 70/44

Rest 1 Min Between Rounds

LSD Run or Row

1 Mile or 2K Row (Not for time but consistent movement)

 

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