Primer: 3 Rds
2 Minute Row
30 Ft Duck Walk
30 Ft Bear Crawl
10 Down Dog to Push Ups
5 Tuck Jumps
Mobility:
90s PVC Pause OHS On A Plate
Technique / Strength
5x
Squat Snatch + 1 Pause OHS (10s Pause)
Climb Build
WOD: Grimace
21-15-9 of
Overhead Squats @ 95/65
Toes To bar
Directly Into
15-12-9
Thrusters @ 95/65
Chest to bar Pull Ups
Scaled:
21-15-9 –
Front Squats or Single Arm DB OH Lunges @ 50/35
V-Ups
Directly into
15-12-9
Thrusters @ 65/45
KB Swings @ 53/35
12 Minute Time Cap
BulletProof Shoulders
21-15-9
Single Arm KB OH Lunges @ 53/35
Tuck Ups
Directly into
15-12-9
KB Goblet Squats
Russian KB Swings