WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
SKILL:
EMOM 10
ODD: 2 Rope Climbs (Take no more than 3 sec. between reps.)
EVEN: 10 KBS (53/44) (44/35) (35/26) (26/20)
*Adjust reps accordingly to skill.
LIFT:
Back Squat
3 @ 65%
3 @ 70%
3 @ 80%
2 @ 85%
3 × 1 @ 90%
WOD:
“092917”
E3MOM… For 4 Rounds
20 Wall Ball (30/20) (20/16) (16/14) (14/10)
25 T2B
*Adjust reps to stay within time frame and note.
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