Monday, August 6

warmup
200m run or row
10 shoulder rollout
10 ohs with pvc
x2

20 throacic spine extensions

dynamic upper
8×2 over head squat
at 60%
OR
3×20 overhead box
step up total
*allows those with poor
mobility to work overhead

wod
1mile farmers carry walk
men 36kb /35 db
women 18kb /20 db

capacity
100m farmers carry
20 ghd situp (or weighted)
200m run
16min AMRAP

Finisher
20 wrist rocks in
3 hand positions