Mobility-General Mobility (You Choose)
Warmup-10 AMRAP
10 Deadlifts *Gradually increasing weight every round
10 Cal Row *Hard Row
10 Heavy Dumbell Curls
10 Squat Jumps
A) WOD: “McGhee” AMRAP 30
5 Deadlifts (275/185)
13 Push ups
9 BJ (24/20)
B) Accessory: Midline
3 Giant Sets of:
20 GHD/Abmat Situps
20 GHD Hip Ext
:20 Hollow Hold
:20 Superman Hold
Time
0-5 Mobility
5-15 Warmup
15-45 WOD
45-End Accessory