Dynamic warmup (6:00):
Frankenstein walk adductions
abductions pass throughs/dislocates
lateral gallop good mornings w/PVC
Gymnastics (9:00):
3X
3 wall walks
3 pull ups with 3 second negative
Strength (19:00):
Back Squat
5:00 warm up
0:00 3 reps, 3:00 3 reps, 6:00 3 reps, 9:00 3 reps, 12:00 3 reps
WOD (15:00):
Row max calories in 2:00
Rest 3:00 then…
21-15-9
Abmat sit up
Strict Push up Burpee
**Record total calories and time