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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