Screwball

WARM-UP Dynamic Warm-Up & WOD Prep

SKILL

"Pancake" - Hip Mobility

STRENGTH

Back Squat

10@ 60% of 1RM

8@ 70% of 1 RM

6@ 75% of 1 RM

4@ 80% of 1RM

WOD "Screwball" - 16' AMRAP:

50 Wallballs

40 Box Jumps

30 Russian Twists

20 Toes-To-Bar

10 Pull-Ups

"Challenges are what make life interesting and overcoming them is what makes life meaningful."