WOD
Mobility
Foam Roll: T-Spine, Lats, Legs/Calves
Pigeon Stretch
Cat/Cow Stretch
Scorpion Twists
Accumulate 1 Minute Dead Hang (Rig)
Dynamic Warm-up
Strength
Front Squat: 40/8, 50/6, 60/5*3
Conditioning
Teams of 2, alternating rounds, 10 Rounds for Time:
20 Double Under
15 Abmat Sit-ups
10 Pull-up
then,
Accumulate 100 Wallball Shots (20/14) as a team, one partner working at a time.
Final score (Time) is when you finish the WB.