Warm-Up / Skills
3 min Zone 1
5 min Mobility
Lunge Complex
20 KBS
20 Face Pulls
10 Wall Kick Ups
“If you are doing 13.5 tomorrow
active recovery WOD is on the Board”
Strength
Exercise: Shoulder Press/lbs
Reps: 10, 8, 6, 4, 2
Comment: rest about 90 seconds between sets
and go up in weight
Metcon
2 Rounds
6 min AMRAP
5 HSPU
10 Pull-up
10 Box Jump
10 DU
Rest 2 min between AMRAP’s