Happy Birthday Rocio. You’re ok we guess. Hahaha… Enjoy and awesome day!
WARM UP:
400 M. Row or Run
10 Swimmers
10 Wall Slides
10 Wall Facing OHS
2 Rounds
10 Pass Throughs
10 Good Mornings
10 OHS
Snatch Extensions w/ Scap Engagement
Then:
Mobility
WIN
SKILL:
Ring Swing + Muscle Up
7 x 3 + 1
*3 Swings then work on catching as high as you can!
LIFT:
Snatch 1st Pull + Full Snatch
2 + 2 @ 65%
2 x 2 + 2 @ 70%
2 x 2 + 2 @ 75%
WOD:
“MANDA”
7-5-3
Ring Muscle Up
Squat Snatch @ 70%
*Sub. Ring MU for 14-10-6 Ring Dips
FIT
SKILL:
3 Rounds (At a walking Pace)
10 Banded Lat Pull Down
10 Face Pulls
Burn out set of banded Tricep Extensions
LIFT:
5 Rounds
8 DB Bench Press
8 Plate walks
WOD:
20-16-12
Cal. Row
DB Snatch (60/40) (50/35)
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