A. Warm Up:
– 500m row
– Dynamic stretching
– Accumulate 5 min in a push up plank
 
B. MWOD:
Couch Stretch and Pigeon Stretch
 
C. WOD:
Five rounds for time –
6 Deadlifts 155/115 lbs
9 Knees-to elbows
12 Box jumps 20/24″
 
D. Post-WOD Recovery:
Reverse Hyper – 15-20 reps