bill

WARM UP:

400 M. Run or Row

Then:

2 Rounds

10 Pass Throughs (Under)

10 OHS

10 Good Mornings

10 Lunge w Pass Through

Then:

Mobilize Hips and Shoulder

SKILL:

3 x 10 Supine BB Row

Pair With:

3 x 20 Hollow Rock Sit Ups

LIFT:

Front Squat

7 @ 65%

5 @ 75%

3 @ 80%

*2 Rounds 7-5-3, 7-5-3

WOD:

“BILL”

5-4-3-2-1

Muscle Ups

Squat Clean (205/135) (185/125) or 75% 1RM

*Sub. MU for 10-8-6-4-2 Ring Dips accordingly.

POST WOD:

Mobilize Hips and Shoulders

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