312.566.7201

WARM-UP:

2 rounds

  • 5 arm circles and flings
  • 5 leg swings and sweeps
  • 10 jumping jacks

2 rounds

  • 5 strict pull-up -or- 10 ring-row
  • 5 inch worm -or- 10 push-up
  • 5 lunges L+R -or- 10 air-squat

 

TEST WOD: Wv2|Wk3

Part XI – CAP10

100 WallBall

  1. max continuous reps
  2. for time

*2-part score

 

MOBILITY:

15:00

Spinal Complex

 

TEST WOD: Wv2|Wk3

Part XII – 15:00

Overhead Squat

  • Reps X Weight = LOAD

*choose any weight you wish and complete as many reps as possible without putting the bar down.

SCORE = greatest total load lifted over any single set