CFTR MOBILITY
WARM UP
3 Rounds
30 sec stiff leg Dead lift (bar)
30 sec bent row
30 sec jumping jacks
30 sec rest
WOD
FOR TIME
2 mile a/b
100 double under
21 dead lifts (245/165)
21 strict pull ups
75 double under
15 dead lift
15 strict pullup
50 double under
9 dead lift
9 strict pull up
2 mile a/b
WOD B
Bullet Proof Core
Complex of single bell suitcase DL + 1 arm row then walk (70/53)
10 DL + row (l)
100M single bell farmers walk (l)
repeat right
then
9 DL + row 90M walk
repeat right
then
8 dl + row 80 m walk
etc. all the way to 1
WARM UP
3 Rounds
30 sec stiff leg Dead lift (bar)
30 sec bent row
30 sec jumping jacks
30 sec rest
WOD
FOR TIME
2 mile a/b
100 double under
21 dead lifts (245/165)
21 strict pull ups
75 double under
15 dead lift
15 strict pullup
50 double under
9 dead lift
9 strict pull up
2 mile a/b
WOD B
Bullet Proof Core
Complex of single bell suitcase DL + 1 arm row then walk (70/53)
10 DL + row (l)
100M single bell farmers walk (l)
repeat right
then
9 DL + row 90M walk
repeat right
then
8 dl + row 80 m walk
etc. all the way to 1
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