We will be seeing our resident bad ass tomorrow in the Finals of the CrossFit Games! Go Team Smiley!!!
WARM UP:
100 Jump Rope Singles
3 Rounds
10 OHS
10 Back Squat
10 Good Mornings
Then:
5 Min. Of Mobility
SKILL:
3 x 3 weighted Ring Dips
*Go as heavy as possible
Then:
3 x 5 Hollow Rock to Superman
LIFT:
Dead Lift
5 @ 70%
3×5 @ 75%
WOD:
“TEAM WORK”
Teams of 2
4 Rounds
1000 M. Row
30 Partner Push Ups
POST WOD:
Stretch and Roll
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