warm up
400 meter row
Then 3 rounds
10 C's and D's (giant kips)
20 lunges with high stretch
20 high knees
20 step overs
Skill:
Shoulder mobility
Banded lat stretches/lat foam roll
Calf foam roll
WOD: "Three's Company"
A. AMRAP in 6 mins
3 Toe 2 bar/chest to bar (as a complex)
6 gorilla pushups
B. AMRAP in 6 mins
15 double unders
15 Smash Balls 20/15
C. AMRAP in 6 mins
5 dumbell candlestick get ups (1 dumbell)
10 renegade rows 25/15 (2 dumbells)
**3 strict mins between stations
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