WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
Mobilize Hips
SKILL:
3 Rounds (At a Walking Pace)
10 Supine BB Rows (Adv. Ring)
10 Bar Roll Outs
5 Strict C2B Pull Ups
5 Bar Kips (Adv. Push Aways)
LIFT:
Front Squat
2 @ 65%
2 @ 70%
2 @ 75%
3 x 2 @ 80%
*Pause on 2nd rep for 2 sec. at the bottom.
WOD:
“MASTERS QUALIFIER #3”
For Time:
2 Rounds
1000 M. Row
50 Thrusters (65/45) (55/35) (45/25) (35/15)
30 C2B Pull Ups
POST WOD:
Roll & Stretch
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