WARM UP:
500 M. Row
25 Thrusters
15 Pull Ups
Then:
Mobilize
SKILL:
7 Min. of Muscle Up Work
-Hollow Holds
-Ring Swings
-Ice Cream Makers
-Transitions
LIFT:
RDL
5×5 @ 80% 1RM Clean
Pair With:
Assisted Glute-Ham Extensions
3×10
WOD:
“ROW WALL BALL”
EMOM 10
10/7 Calorie Row
10/7 Wall Ball (20/14) (16/10) (14/6)
POST WOD:
Roll & Stretch
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