WARM UP:
10 Y’s, T’s, & W’s
10 Face Pulls
10 Reverse Fly’s
Then:
Shoulder Mobility
Then:
3 Rounds
10 Pass Through’s
10 Good Mornings
10 Front Squats
SKILL:
ADV: 3 x 3 T2Ring + 2 Muscle Ups + 2 Dips
INT: 3 x 5 Tempo Ring Dips (3 Sec. Hold at the Top into a 3 Sec. Negative)
SCALED: 3 x 5 Straight Bar Dips w/ 3 Sec. Negative.
Pair With:
3 x 30 Hollow Rocks
LIFT:
Front Squat
5 @ 65%
5 @ 70%
5 @ 75%
2 x 5 @ 80%
WOD:
“BLASTER MASTER”
3 Rounds
5 Muscle Up
6 Front Squat (225/155) (205/135) (185/125) (165/115)
30 Double Unders
*Weight must be taken from the floor.
**Sub. MU for Burpee C2B Pull Up.
POST WOD:
2 Rounds
10 Y’s, T’s, & W’s
10 Reverse Fly’s
10 Face Pulls
Then:
Roll & Stretch
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