I guess we will celebrate this birthday too. Happy Birthday Mandi! We love you!!
WARM UP:
400 M. Run or Row
10 Y’s, T’s, & W’s
10 Reverse Fly’s
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
10 Scorpions
Then:
Mobility
WIN
SKILL:
3 Rounds
10 Ring Dips
10 Ring Push Ups
*Muscle Up into Dips if you can.
LIFT:
Front Squat
10 x 1
*Build to a heavy single.
*Every 90 Sec.
WOD:
“020918”
E2MOM… (5 Rounds)
5 Front Squats (225/155) (205/135) or 70%
5 Ring Muscle Ups
*Adjust reps to stay in the time frame.
FIT
SKILL:
3 Rounds
10 Bar Dips
30 Sec. L Sit Hang from Bar
LIFT:
Back Squat
4 x 5 w/ a 3 sec. pause at the bottom
*Rest 90 Sec.
**Build
WOD:
4 Rounds
10 Back Squats @ 40%
10 Box Jump Overs (24/20)
300 M. Row
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