WARM UP:
500 M. Row
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 OHS
5 Inch Worms
10 Scorpions
Then:
Shoulder Mobility
SKILL:
EMOM 8
ODD:
ADV: 15 Ring Dips
INT: 10 Ring Dips
BEG: 5 Ring Dip Negatives (As slow as possible)
EVEN: Weighted Plank
LIFT:
Dead Lifts
3 @ 70%
3 @ 75%
3 @ 80%
2 × 3 @ 85%
WOD:
“093016”
AMRAP 15
12 KBS (70/53) (53/44) (44/35) (35/26)
12 Wall Ball (20/14) (16/10) (14/6)
12 Box Jumps (24) (20) (12)
POST WOD:
Roll & Stretch
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