Skill/Warmup: The Kip – starting with hollow rock on the bar – let’s play a game of kip and stop
Mobility: Deadlift and pulling prep – MWOD students (aka Mobility geeks) watch this: http://www.youtube.com/watch?v=HomJymq0VZE
Strength: 2 Hang Clean EMO2M – 10 min – increase weight each round if possible
Then, 3 RFT (18 min time cap) of:
- Run 400m weighted (50/35lb)
- 9 Deadlift (155/105lb)
- 6 Hang Power Clean (same barbell)
- 1 Rope ascent
Beginners: Lighter weight for run (or unloaded), lighter BB, 2 rope progressions
Advanced: No upgrade option today
