WARM-UP / MOBILITY
500M ROW WEIGHTLIFTING 1) 10 EMOM - 3 FRONT SQUAT @ 65% OF 1RM STRENGTH 1) 5 MINUTE MAX EFFORT ROPE CLIMBS; NO JUMPING UP OR JUMPING OFF. Start on the ground. Reach up, pull and begin. Touch the ceiling!! Climb back down. Feet on the floor. WOD 3 ROUNDS FOR TIME 5 BAR MUSCLE-UPS 10 HANG SNATCH @ 115/75 100 FOOT SHUTTLE RUN
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