"MARY"

1. WARM UP

Mobility WOD

Dynamic Warm Up

- Speed & Agility Ladder

2. SKILL & DRILL

A. For form:

- 40 Shoulder Pass Throughs

- 20 Bridge Ups, hold 5 sec

- 10 Skin the Cats, hold 5 sec

B. 2-3 rounds:

- Side Plank, 30-60 sec hold each side

- SLRDL, 10 reps

- Butt Kicks, 10 reps

3. STRENGTH

- Burgener Warm Up

- Skill Transfer Drills
- Clean & Jerk, 1RM

4. WOD - "MARY"
AMRAP 20 MIN
- 5 HSPU
- 10 Pistols
- 15 Pullups