A great picture of Tom and his son from today.
WARM UP:
3 Rounds
10 Pass Throughs
10 OHS
10 Good Mornings
Then:
Shoulder & Hip Mobility
SKILL:
3 x 5 Weighted Ring Dips
Pair With:
3 x 10 Ass. Glute-Ham Extension
LIFT:
Push Jerk
5 @ 65%
2 x 5 @ 70%
Then:
OHS
Work up to 70% 1RM
WOD:
“STABILITY”
AMRAP 10
3 Muscle Ups
6 OHS @ 70 %
*Record your rounds + weight.
**MU sub will be 6 dips.
POST WOD:
Mobilize Shoulders
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