WARM UP:
400 M. Row or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Lunge w/ Pass Through
10 Good Mornings
10 OHS
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
EMOM 5
5 C2B Pull Ups
*Work rhythm and positioning.
LIFT:
EMOM 10
1 Thruster
*Work to a heavy single. Try and go heavier then last week.
WOD:
“.5 PREP”
EMOM 10
ODD: 9 DB Thrusters (50/35) (45/30)
EVEN: 9 C2B Pull Ups
*Score = Total of RX Rounds completed.
**Adv. take a 5 Min. Break and do FIT WOD if time permits.
FIT
SKILL:
3 Rounds
8 BB Bent Row
8 Weighted Ring Rows
LIFT:
EMOM 10
ODD: 5 Front Squats (Start @ 60% and build)
EVEN: 30 Sec. Wall Sit
WOD:
5 Rounds
10 Wall Ball (20/14) (16/10)
15/12 Cal. Row
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