Atlas Grind

60-minute session with structured blocks: Mobility, Warm-up, Main WOD, Renfo, Stretching.

MOBILITY (8:00)
- Thoracic extension, front rack mobility, hips

WARM-UP (12:00)
- 2 rounds: 200m row, 8 front squats light, 10 push presses light, 20m farmer carry

MAIN WOD (30:00)
CHIPPER FOR TIME (cap 24)
- 50 cal row
- 40 front squats @60/42kg
- 30 push press @60/42kg
- 20 sandbag over shoulder @70/45kg
- 400m farmer carry @2x24/16kg
Scale: @43/30kg, lighter sandbag, 300m carry
RX+: @70/50kg and 2x32/24kg carry

RENFO (5:00)
- 5 x 8 strict ring dips or box dips

STRETCHING (5:00)
- Quads, triceps, forearms