3 Rounds of The Chief

MWOD:
2 min Wide wall hip focus stretch - contract/relax
2 min flat back on ground. Both arms overhead to floor without back extension
(if back extends, then lower arms just to point where back is still flat/neutral. Hold for a second, then back down.)

Warm Up:
2 Rounds:
100 single jump ropes
12 Air squats
12 box jumps
12 ring dips
12 hollow rocks
12 PVC pass-thrus

WOD:
3 Rounds Chief

AMRAP 3 minute of
3 P Clean 135#/95#
6 Push up (chest, belly to ground)
9 Air Squats (use ball)

One min rest between rounds



All workouts will be scaled to your individual fitness level.