3 min Row, Run, Jump rope or Dyne


6 Min Casual Circuit
5 Wall Squat
  7 Goblet Squat
  1 Length Walking Lunge
Half Length Yoga Inchworm ( 5 sec hold in plank, up-dog, down dog, toe touch)

6 Mins to work on YOUR mobility issue (hold positions for at least 90 seconds)
*we are going to start doing this on practically a daily basis. Because everyone is so different (based on their atheltic history, injuries, occupation etc) .. Your job is to diagnose your movement patterns. Where are you tight? Check the mobility board or ask a coach for ideas…do some homework and search the Mobility WOD site.


Amrap 25 mins
15 Shoulder to Overhead 95/65#
15 Toes to Bar
400 m run


Mod movements as needed
Toes to Bar > Knees to chest > V-ups > Sit-ups


Wheel of Pain 1 Round & Group Stretch

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