WARM UP:
3 Rounds
5 Pass Throughs (Over)
5 Pass Throughs (Under)
10 OHS
10 Good Mornings
Then:
5 Min. of Band Shoulder Mobility
SKILL:
3×20 sec. Hand Stand Hold
*For those up to it. Work on getting vertical in the Rings.
3xmax effort L Sit Holds
LIFT:
Close Grip Bench Press
3×5 (75%)
WOD:
“MANCY”
5 Rounds
400 M. Run
5 HSPU
10 OHS (135/95) (115/75) (95/65) (75/55)
*ADV. = 3 Ring HSPU
POST WOD:
Lacrosse Ball Shoulders and Lats
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