“052317” WOD 5/23/17

WARM UP:

400 M. Run

10 Walking High Knee Holds 

10 Walking Flamingos 

10 Walking Lunges 

10 Inch Worms 

10 Side Lunges 

10 Frankensteins

Then:

Mobility 

SKILL / LIFT:

EMOM 12

MIN. 1: 7 Strict Pull Ups

MIN. 2: 5 Strict Press (Work to a heavy Set)

MIN. 3: 7 Strict Dips

WOD:

“052317”

For Time: (Teams of 2)

1 Mile Team Run

4 Prowler Push 80 Ft. (4/3)

30 Ring Muscle Ups

30 D-Ball / S.B. Cleans

4 Prowler Push

800 M. Team Run