WARM UP:
30 Double Unders
15 Front Squats (45/35/15)
15 Push Ups
10 Inch Worms
10 Good Mornings
Then:
3 Rounds (Not For Time)
10 Y’S
10 T’S
10 W’S
10 Reverse Fly’s
10 Face Pulls
Then:
Hip Mobility
SKILL:
3 Rounds (At a Walking Pace)
10 Strict Rope Pull Up’s
10 Strict Ring Dips
10 DB Tricep Extensions
10 Weighted Push Ups
LIFT:
Back Squat
3 @ 70%
3 @ 80%
2 @ 85%
2 @ 90%
Then:
Front Squat
3 x 3 @ 75%
WOD:
“MACE WINDU”
AMRAP 8
3-6-9-12-15-ETC.
Power Cleans (165/115) (155/105) (135/95) (115/75)
Muscle Ups
*Sub. MU for T2B.
POST WOD:
Roll & Stretch
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