-Warm Up-
2 rounds
200 meter stiff legged row
8 eccentric ankle dorsiflexion
15 plate hops
5 scapular pull ups
8 sciatic nerve floss
8 median nerve floss
-WOD-
4:00 on 2:00 off x 4 rounds
20 cal row
15 burpee box overs 30/24
Max Chin Ups
Comp: 20/17 cals 15 burpees 30/24
Rx : 15/10 cals 10 burpees 24/20
Scaled : 12/8 cals 8 burpees 20 inch box
Scaled can use a band or Supinated inverted rows
-Strength-
Post WOD Pump
3 sets
10 zottman curls
