WARM UP:
3 Rounds
30 Double Unders (60 Singles)
10 Push Ups
10 Air Squats
5 Strict Pull Ups
Then:
5 Min. of Mobility
SKILL:
EMOM 5
10 H.R. Push Ups
*At the end of each set hold a push up or plank position the best you can until the next minute.
LIFT:
Front Squat
3 @ 80%
2 @ 90%
1 @ 95%
*2 Rounds 3-2-1, then 3-2-1
WOD:
“BINGO”
3 Rounds
(Athlete may pick their own order for best possible score!)
1 Min. Max a Effort.
-Pull Ups
-Sit Ups
-Cal. Row
-Box Jumps (24) (20) (12)
-H.R. Push Ups
*REST 1 MIN. AFTER EACH ROUND.
POST WOD:
Shoulder Mobility
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