WARM UP:
750 M. Row
*250 Easy, 250 Mod., 250 Hard
Then:
5 Pass Throughs (Over)
5 Pass Throughs (Under)
10 OHS
10 Good Mornings
Then:
Mobility
SKILL:
3 x 5 Weighted Ring Dips
LIFT:
Dead Lift
5 @ 65%
5 @ 70%
2 x 5 @ 75%
WOD:
“SHE DOESN’T EVEN WOD HERE”
3 Rounds
20 Ring Dips
30 Air Squats
20 DB Snatch (70/50) (60/40) (45/26) (20/18)
*You can use KB’s as well.
POST WOD:
Shoulder & Hip Mobility
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