WARM UP:
400 M. Run or Row
3 Rounds
10 Pass Through’s
10 OHS
10 Good Mornings
10 Inch Worms
Then:
Mobilize
SKILL:
EMOM 6
7 C2B Pull Ups
LIFT:
Strict Press x 5 @ 65%
Push Press x 3 @ 70%
Push Jerk x 2 @ 80%
Then:
Shoulder to Overhead
1 x 20
Unbroken (Find Starting Weight)
WOD:
“THE 3’S”
EMOM… For as Long as Possible
MIN. 1: 3 C2B Pull Ups
MIN. 2: 3 S20 (135/95) (115/75) (95/65) (75/55)
MIN. 3: 3 Bar Facing Burpees
*Add 3 reps every round.
**Score = Round you end on.
POST WOD:
50 Weighted Sit Ups W/ DB Across Chest
Then:
Mobilize & Stretch
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