Conditioning:

“Let the fat cry out”

10 Muscle-ups

800m Run

20 Snatches (95/63)

700m Row

30 Hang Cleans (145/93)

600m Run

40 Deadlifts (185/123)

500m Row

50 Burpees*

400m Run

40 Grasshoppers

300m Row

30 Toes-2-Bar

200m Run

20 Chest-2-Bar Pull-ups

100m Row

10 Handstand Push-ups

 

For Time

*Burpees can be done anytime throughout the WOD as desired.

 

“I’m not sweating, this is just my fat crying.”

 

Mobility:

Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side

 

 

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