190109 - “The Beach is That Way”

 

Warm up:

Cardio

Barbell Warm up

 

Skill/Strength:

5x5 Deadlifts

 

WOD: 5 Rounds for time/12min Cut-off

Rx:

10 HSPUs

2 Rope Climbs

Scaled:

10 Push-ups

10 Ring Rows

Sport:

10 Deficit HSPUs (5”/3”)

2 Rope Climbs

 

Mobility:

Ham Floss

Latband

Shoulder LAX

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