WARM UP:
500 M. R0w
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5e Scorpions
Then:
Shoulder & Hip Mobility
SKILL:
3 Rounds (At a walking pace)
10 Bar Roll Puts
10 Supine BB Row
10 Rope Pull Ups
LIFT:
Back Squat
5 @ 65%
5 @ 70%
3 @ 75%
2 x 3 @ 80%
WOD:
“MY BALL AND I”
AMRAP 7
10 Wall Ball Sit Ups
10 Wall Ball (20/14) (16/10) (14/6)
POST WOD:
Roll & Stretch
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