WARM UP:
10 Y’s, T’s, W’s
10 Reverse Flys
10 Face Pulls
Then:
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 OHS
10 Push Ups
Then:
Hip Mobility
LIFT:
Back Squat
6 @ 65%
6 @ 75%
4 @ 85%
3 @ 90%
Front Squat
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
WOD:
“ORKO”
For Time:
10 rounds
3 Thrusters (155/105) (135/95) (115/75) (95/65)
3 Bar Muscle Ups
*Sub. Bar M.U. for Burpee C2B Pull Up accordingly.
POST WOD:
Shoulder and Hip Mobility
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