WARM UP:
10 Y’s, T’s, W’s
10 Reverse Flys
3 Rounds
10 Pass Through’s
10 Good Morning’s
10 Front Squats
10 Push Press
Then:
Hip & Shoulder Mobility
LIFT:
Dead Lift
3 @ 60%
4 × 3 @ 65%
WOD:
“RATTLOR”
AMRAP 25
1 Muscle Ups
2 HSPU
3 Thrusters (45) (35) (25) (15)
*Add 1 rep to every movement each round.
**Score = Reps from final round completed.
***Sub. MU for C2B Pull Ups and HSPU for Box Piked HSPU.
POST WOD:
2 Rounds
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
Mobilize
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