WARM UP:
500 M. Row
Then:
2 Rounds
10 OHS
10 Good Mornings
10 Pass Throughs
Then:
Mobilize and Foam Roll
SKILL:
Ring Support Position Work
Then:
3 x 5 Strict Ring Dips
LIFT:
Back Squats
5 x 5 @ 65%
WOD: (Compare to 10/13/13)
“POWER OUTPUT”
4 Rounds
10 Back Squats (225/155) (205/135) (185/125) (165/115)
400 M. Row
*Rest 1 Minute between rounds. Score equals total time.
POST WOD:
Roll and Stretch
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