Warm Up: – AMRAC 8
25 DU / 50 SU
8 burpee T2B
4 pushup to side planks
Mobility: – Partner Shoulder Smash (12 min)
3 min per shoulder / partner
Skills: – 3 rounds NFT (10 min cap)
10 hollow body rocks
3 jump & hold pullups (max hold)
10 superman rocks
***8 min load time for WOD***
WOD: – E:90 sec for 15 min (10 sets)
4 Deadlift + 1 Clean & Jerk
(load 40-50% DL 1RM : 3/11/15)
