Warm Up
2 rounds
250m row or bike
Shoulder taps x 10 each side
wall walk x 1
25 feet perfect stretch walk
10 KB sumo deadlifts
10 KB good mornings



Mobility:
A. prayer stretch on foam roller x 5 deep breaths
B. open book stretch x 5 each side
https://www.youtube.com/watch?v=9LJDGUulS_8 (video explains both foam roller stretches)
C. Modified pigeon with rotation x 5/side https://www.instagram.com/p/Bw3QhUwFm3z/ (last one here)
D. lumbar spine stability x 10 static raises each side


Strength
Deadlift week 12
deload
40%x5, 50%x5, 60%x5


WOD
"Triple Tuesday"

Five 3 Minute AMRAPs (19:00)
3 Deadlifts
6 C2B Pull Ups/ Pull Ups
9 Box Jump Overs 24/20"

*1 Minute rest between intervals

RX Men 1)225 2)275 3)325 4)275 5)225
RX Women 1)155 2)185 3)225 4)185 5)155

Int. Men 1)185 2)225 3)255 4)225 5)185
Int Women 1)125 2)155 3)185 2)155 5)125

Scaled Men 1)155 2)185 3)205 4)185 5)155
Scaled Women 1)105 2)125 3)155 4)125 5)105