WARM UP:
400 M. Run or Row
Then:
3 Rounds
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Then:
Mobilize
SKILL:
7 Min. of Bar Work
-Bar Hollow Holds
-Hollow Taps
-Bar Push Aways
*Those with a strict pull up can begin to learn the kip.
LIFT:
Front Squat
5 @ 60%
3 x 5 @ 65%
WOD:
“MEGA MAN”
For Time:
50 Wall Ball (20/14) (16/10) (10/6)
40 Pull Ups
30 KB Swings (70/53) (53/44) (44/35) (35/26)
20 Goblet Squats (70/53) (53/44) (44/35) (35/26)
5 Rope Climbs
20 Goblet Squats
30 KB Swings
40 Pull Ups
50 Wall Ball
POST WOD:
Hip Mobility
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