*MOBILITY WOD
2.WARM-UP (STRETCHING IS NOT WARMING UP)
*BURGENER WARM-UP (CLICK HERE FOR INSTRUCTION)
*DUTCH (CF VETERAN) WARM-UP (CLICK HERE FOR DUTCH'S WARM UP, GET IDEAS OR MIMIC)
**SKILL WORK**
SUPINE BODY ROW
3.WOD
(A) DEATH BY SUPINE BODY ROW (BY2'S).
~3min Rest;
(B) 50 TIRE LATERALS FOR TIME. (20" HEIGHT MINIMUM)
**COACH'S NOTES: Death By is EVERY MINUTE ON THE MINUTE. For (A) do 2 Supine Body Rows the first min, 4 the second min, 6 the third, until you can no longer complete the reps required for that minute. For (B) use a 20" High Tire (Lying Flat) to jump laterllay in to and out of to the opposite side (2 reps), continue back and forth in that manner until 50 Reps are complete.
DONT BE A PUSSY. LOL
SUPINE RING ROWS... KEEP THAT BODY TIGHT. NO FUCKEN SNAKING ALLOWED.
**RAMP WOD**
AMRAP 15
10 POWER SNATCH #45/55/65
10 BOX JUMP 20"
*Post total time to complete to comments.
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