6:15 STRIKING  WOD

Dynamic Warm-Up – Mobility Prepare  for..

A.WOD: “HipHopopotamus”
7 Rounds of:
7 Burpees
7 Box Jumps
7 GHD (or 12 situps)

10 min time cap

*Leave boxes out for MWOD

ROMWOD:

Hips and low back

Hip Opening | Feat. Kelly Starrett | Ep. 238 | MobilityWOD

The Ball and Your Back | Feat. Kelly Starrett | Ep. 233 | MobilityWOD – YouTube

Open Your Hips for Better Squatting | Feat. Kelly Starrett | Ep. 198 | MobilityWOD


STRONGMAN:
Find Max Dbl KB Split snatch x 2ea

Then

7  rounds of:

Dbl KB split snatch x 2ea (1 size smaller bell)
Wheeled Axle down and back
Dbl KB SINGLE LEG DEADLIFT x 3ea (same bells)

Cool Down: Ride-Row 3-5 minutes flush, static stretch upper & lower body

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