WARM UP:
100 Jump Rope Singles
3 Rounds
5 Pull Ups (Strict)
10 Push Ups
15 Air Sqts.
SKILL:
7 Min. of Muscle Up Work
-Ring Swings
-Ice Cream Makers
-Band Transitions
LIFT:
Close Grip Bench Press
3×5 @ 75%
WOD:
“ROW YOUR BOAT”
For Time:
50 KBS (53/44) (44/35) (35/26) (26/18)
800 M. Row
40 Weighted Sit Up’s (45/25) (25/15) (15/10) (10/5)
600 M. Row
30 KB Snatch (53/44) (44/35) (35/26) (26/18)
400 M. Row
20 T2B
200 M. Row
10 Muscle Up’s
POST WOD:
Foam Roll Everything!
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