WARM UP:
500 M. Row
Then:
2 Rounds
20 Sec. Handstand Hold
10 Pass Throughs
10 OHS
10 Good Mornings
5 Strict Pull Ups
Then:
5 Min. of Shoulder Mobility
SKILL:
1 Max Effort Set of Ring Dips
Rest 4 Min.
1 Max Effort Set of Pull Ups
LIFT:
10 Min. to Find 1 RM Thruster
WOD:
“HERCULES”
5-7-9-11
Power Cleans (225/155) (205/135) (185/125) (165/105)
T2B
H.R. Push Ups
POST WOD:
Roll and Stretch
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