“RYU” WOD 4/28/17

WARM UP:

400 M. Run or Row

3 Rounds

10 Pass Throughs 

10 Good Mornings

10 Front Squats

10 Push Press

Then:

Mobility 

SKILL:

EMOM 6

ODD: :20 Sec. Head Stand

EVEN: 20 Hollow Rocks

LIFT:

Back Squat

3 @ 65%

3 @ 70%

3 x 3 @ 75%

WOD:

“RYU”

​2 Rounds

11 Cal. Row

9 Thrusters (95/65) (75/55) (65/45) (45/25)

20 Cal. Row

15 Thrusters