170606 – “Lunk Alarm”

 

 

Warm up:

3 Rounds not for time:

30 Walking Lunges

10 Burpees

3 Wall Walks

 

Skill/Strength:

Post WOD, 12min EMOM (4 rounds)

Min 1 – 50 DUs

Min 2 – 15 Medball Sit-ups

Min 3 – 18/14 Cal Bike

 

WOD:

21, 15, 9 Reps for time

Rx:

Burpee Over Box (24”/20”)

Deadlifts (225/155)

Scaled:

Burpee Over Box (12”)

Deadlifts (60%)

 

Mobility:

Ham Pole

Glute LAX

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