WOD

Warmup 500m Row Good Mornings Squat Therapy 1:00m Plank Foam Roll Skill 10-9-8-7-6-5-4-3-2-1 Strict Pullups Ring Dips (box dips) not for time WOD 5 Rds DT with a twist 12 Deadlifts 155/105 36 Double Unders 9 Hang Cleans 18 Abmat Situps 6 S2O 3 Muscle Ups (12 HR Pushups)