Today’s Signup:


Warmup: 500m row, then- movement prep with Coach

Wod: Every 4 min x 5 sets

-5 Deadlifts, climbing

-3 Lateral Hop Over Barbell+Broad Jump with single leg catch and 2 sec pause , each side (Note- only the final catch and pause is performed on a single leg)

-Max Unbroken Strict Pullups


-2 min foam roll t-spine/lats

-2 min modified pigeon pose