WARM UP:
750 M. Row
250 Easy, 250 Mod., 250 Hard
Then:
5 Min. of Shoulder Mobility
SKILL:
7 Min. of Handstand Walking
*Work positioning and have fun!
WOD:
“MAX EFFORT” (TEST)
Max Effort Ring Dip
Rest 3 Min.
Max Effort Pull Ups
Rest 3 Min.
Max Effort HSPU
Rest 3 Min.
2K Row For Time
*Score equals total reps accumulated + 2k time.
**Make sure to log all your scores separately.
POST WOD:
3 x Max Effort L Sit
Then:
Lacrosse Ball Lat’s and Shoulders
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