WARM UP:
3 x 500 M. Row
*Rest 1 Min. between sets
Then:
5 Min. of Mobility
SKILL:
3 x 5 Strict Pull Ups
Pair With:
3 x 10 Sec. Hollow Rock
LIFT:
Back Squats
3 x 65%
3 x 70%
3×3 @ 75 %
WOD:
“KERPLUNK”
For Time:
50 Wall Ball (20/14) (16/10) (14/6)
40 KBS (53/35) (44/26) (35/18)
30 Ground to O.H. (75/55) (65/45) (55/35)
20 T2B
*3 Burpees EMOM
POST WOD:
Roll and Stretch
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