I. Row 3:00
II. 6:00 Dynamic Mobility
5 x Pull-ups (Deadhang)
25ft x Duck Walks (PVC Overhead)
25ft x Bear Crawl
25ft x Inchworms
10 x Leg Swings (Forward/Lateral)
5 rounds for time
15 Overhead Squats (95/65lbs)
Notes: Those looking for an addition “sting” can take on the “Nasty” version of this benchmark WOD that is on the whiteboard…get some freaks.
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Impact/Focus/Skill Development: Good Mornings
Warm-up as needed before completing the following rep scheme. Athletes will only increase their weight if form is held throughout the entire range of motion.
Good Mornings x 8-8-8-8
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