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Pre-WOD: “Scapular Mobility” (video)
Thoracic Mobility for Pullups and Chest to Bars. Simple stretching with a barbell and foam roller. No excuses for not trying this one before class!

“Helen on Wheels”
3 Rounds for Time
15 Calorie AirBike
21 Kettlebell Swings (1.5/1)
12 Pullups


if missed last retest

After Party/ Swole Sesh: 3 Rounds
Dumbbell Curl 21’s
20 Up-Down Planks


Pre-WOD: Rowing Mobility
*See Video below or click: Here.

A. Deadlift: 5s x3r

+ “Ytho”
For Time
1000m Row
18 Push Jerk (75/45)
9 Burpees over the Bar
15 Push Jerk
9 Burpees over the Bar
12 Push Jerk
9 Burpees over the Bar
1000m Row

Post-WOD: 100 Hollow Rocks

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Pre-WOD: Rowing Mobility
*See Video: Here.

A. EMOM 12: Turkish Getups
Evens: 3 on Left, Odds: 3 on Right

+ “CRCF051417”
With a Partner For Time
3 Rounds of
P1: 15 Calorie AirBike
P2: 15 Calorie AirBike
P1: Run 200m
P2: Run 200m
200 Double Unders*
*split any way