Lets get those sock entries in !!!

WEAR SOCKS ! Warm up

• 5 strict ring hold
• chest release on wall
• 5 seated shoulder pull backs
• 3-5 dive bomper pushups
• foam roll 15 sec posterior chain right and Left
• 10 naked bar deadlifts

wod FT

With a partner for time: or singles 120 wall balls (14/20) then 12 rope climbs, one partner working at a time. Lying, holds 20 sec E2MOM STOP and work at a ladder of 1,1 2,2 3,3 4,4 act

• Deadlifts Managable weight
• Pushups on barbell

• After the team has completed the walls balls and rope climbs they run 1 mile to complete the workout. or row 1000 m