Pre-WOD Mobility/Static Holds
Accumulate 2 minutes in each position, break up as needed
Overhead Squat Hold (PVC or empty barbell)
Saddle Pose
Dead Hang
Handtand Hold/Pike Hold on Box
Plank Hold
-14 minutes-
WOD: “Westy’s Birthday Eve Bash”
3RFT:
600m Run
9 Bar Muscle Ups
18 Deadlifts (155/105)
-16 min cap-
FW: Sub 15 Chest To Bar Pull-ups or Ring Rows, RWAN on DL
