WARM UP:
400 M. Run / Row
Then:
2 Rounds
20 Sec. Handstand Hold
10 Air Squats
10 Push Ups
10 Pass Through’s
Then:
Mobilize Hips and Shoulders
SKILL:
EMOM 8
ODD: 5 Strict Pull Ups
EVEN: 60 Sec. Plank
LIFT:
Front Squat
5 x 5 @ 77%
WOD:
“DONKEY KONG JR.”
5 Rounds
5 Bar Muscle Ups
5 Squat Cleans (205/135) (185/125) (165/110) (155/105)
POST WOD:
Hip and Shoulder Mobility
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