WODS released starting Today!

0:00-0:10
Warm up: 500m Row, Dynamic Warm-up: butt kickers, high knees, shuffle, carioca, skips, x2 sets
Pre-Mobility: T-spine mobilization with foam roller

Health and Fitness
0:10-0:35
A. Three sets of:
A1. Deadlift x 6-8 reps each leg @ 3011, rest 60 seconds
A2. Pull up x 6-8 reps, Rest 60 seconds

0:35-0:55
B. AMRAP 7 mins
6 Pull-ups or Ring Rows
9 deadlifts
18 wall ball
Classic:
0:10-0:30
A. Every 90 seconds, for 15 minutes (10 sets):
Deadlift x 1 rep @ 80-95%
*Build over the course of the 10 sets.

B. 3 sets:
Weighted Pull up x 3-5 reps, Rest 2 minutes

0:30-0:55
C. Spring Fling Event 3

AMRAP 7 mins
6 Pull-ups
9 deadlifts (RX 225/185)
(Sc 185/135)
18 wall ball (RX 30/20)
(Sc 20/14)
0:55-1:00
C. Mobility: Foam Roll