“SKILL & POWER” WOD 8/29/17

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WARM UP:

400 M. Run

10 Walking Flamingos 

10 Walking High Knee Holds 

10 Walking Lunges 

10 Inch Worms 

10 Side Lunges

10 High Kicks

Then:

10 Y’s, T’s, & W’s

10 Reverse Fly’s

10 Face Pulls

Then:

Mobility 

SKILL / LIFT:

Warm Up Movements 

WOD:

“SKILL & POWER”

AMRAP 30

1-2-3-4-5-Etc.

Ring Muscle Up

Prowler Push (3/2)

D-Ball Clean (150/100)

*400 M. Run before each round.

**Sub. Ring MU for Ring Dips accordingly.