8/22

Unrated – Level 3

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Warm-up

4 min amrap:

10 Dumbbell Deadlifts

10 Tall Step Ups

100m run/back pedal back

Mobility

lat mobility work

Metcon

Metcon (Time)

100 DU/200SU

25 Burpee Box Jump Overs

25 Toes to Bar

50 Sit ups

25 Toes to bar

25 Burpee box jump overs

100 Du/200 Su
Scale options:

Scale rep of DU/SU

Scale the rep scheme from 25s to 15s

Post WOD

Bike/Row Flush or Foam Roll