Warmup:

:20 Row – arms only

:20 Row – Legs and hips

:20 Row – full body

10 Med Ball Squats

10 MB push Press

5 MB Thrusters

5 Wall Ball Shots

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Strict Knee Raise

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

S/S/S:

Time Trial:

For Time:

1000M Row

Rest 5 Min prior to WOD

Video courtesy of WOD Prep.

The goal for the 1000M row should be sub-4 Min.  But make your strokes as efficiently as possible.

WOD:

For Time:

50 Wall Balls (20/14)

21 Toes 2 Bar

35 Wall Balls

21 Toes 2 Bar

20 Wall Balls

21 Toes 2 Bar

Time Cap – 18 Min

Video courtesy of CrossFit HQ.

Aim to take out big chunks on the Wall Balls to get through the bigger sets.

Scaling Options:

MB weight -> 14/10 -> as needed

Toe2Bar -> Alt 1-leg Toe2Bar -> Kipping Knee Raise -> Strict Knee raise -> Laying Toe2Rig -> V-ups

Cool Down:

Wall Figure-4 Stretch – 1 Min per side

Cobra Pose – 2 Min