Thursday June 6th, 2019

Mobility 2 min each station A) Foam roll Quads B) Lax ball scaps C) Banded lat stretch D) Pigeon stretch Warm-up ALL: 3 rnd 50 ft box push :20 ring row hold (in flexion) 10 "see the light sit up" Metcon ALL: Metcon (Weight) 30 min of grunt work 50 Meter sled push (+#135/#90 to sled) 100 ft seated rope pull (#55/#35) 10 Alt Turkish get up (53/35) 1 min weighted plank (#35/#25) * Score is total weight moved. Add up total weight for each element and X by rnds.