Warm-up: 400 M Run then Shoulder Mobility
10 each of the following:
Back rolls
Pin Wheels
Archer reaches
Forward leg swings
Sideways leg swings
N-ups
Overhead squats
Samson Lunges
Skill/Specific Warm-up: Review WOD exercises
WOD: Use DBs 13% BW
1300M Run (big loop)
13 x Clean and Jerk
13 x Push Press
13 x Thrusters
13 x (DB) Squats
13 x Muscle-ups or jumping muscle-ups
13 x Clapping push-ups
13 x DB sit-ups
13 x Jumping Squats
13 x Samson Lunges
13 x Pull-ups
13 x Push-ups
13 x Sit-ups
13 x Squats
