MOB Warmup:

Shoulder/Lat

Internal/External

Ankle/Groin

MOD:

OHS

3-3-3-3-3

 

WOD: Completed in FGB Manner: Score total Reps, 1M Rest between Rounds

1 Min OHS (95/65)

1 Min Situps

1 Min Wallballs (20/14)

1 Min Pullups

1 Min Row for Calories

LV1: (35/15/PVC) (12/8/or below) Astd or Box Pullups

LV2: (55/35) (14/10) Astd Pullups

LV3: (75/55) (16/12)

LV4: Rxd

CF MOM: Warmup: 800m Row/400m Run MOD: Behind the Neck OHS Press 

3 by 10 @ 15#/3 by 5 @ 25# WOD: Completed @ LV1

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