WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
3 Rounds
ADV: 1 Strict Ring MU + 2 Kipping MU + 3 Dips
INT: 3 T2R + 2 Ring MU + 3 Dips
BEG: 3 T2R + 2 Ice Cream Makers
20 Hollow Rocks
LIFT:
Front Squat + Thruster
2 + 1 @ 65%
2 + 1 @ 70%
2 + 1 @ 75%
1 + 1 @ 80%
1 + 1 @ 80%
*Use Thruster 1RM.
WOD:
“STONEY”
6 Rounds
5 Ring Muscle Ups
10 Thrusters (115/75) (95/65) (75/55)
*Sub. Burpee Pull Up’s accordingly.
FIT
SKILL:
3 Rounds
5 Strict Pull Ups
5 Strict Bar Dips
20 Hollow Rocks
LIFT:
Front Squat
4 x 8
*Building.
WOD:
6 Rounds
10 Pull Up’s
10 Wall Ball (20/14) (16/10) (14/6)
*Sub. Ring Row’s accordingly.
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