190913 - “13.2”


Warm up:
Cardio
Barbell warm up
Dry run
 

WOD: 10 minute AMRAP
Rx:
5 Shoulder to overhead (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24/20)
Scaled:
Barbell weight @50% of 1RM shoulder to overhead
Box jump (20/12)
 

Post WOD: 4 rounds, not timed
8 Bent over rows
1:00 min Dball hold
25 Hollow rocks
 

Mobility:
Circle up

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