WARM UP:
10 Y’s, T’s, and W’s
10 Reverse Flys
3 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms
Then:
Mobility
SKILL / LIFT:
EMOM 15
MIN.1: 3 Front Squats
*Work to a heavy triple.
MIN. 2: 5 Ring Dips w/ 3 Sec. Negative
MIN. 3: 20 Hollow Rocks
WOD:
“THUNDER HAWK”
AMRAP 15
50 Wall Ball (20/14) (16/10) (14/6)
40 Cal. Row
30 G2O (75/55) (65/45) (55/25)
20 Ring Muscle Ups
*Sub. Ring Dips for MU accordingly.
POST WOD:
2 Rounds
10 Y’S, T’S, & W’s
10 Reverse Flys
10 Face Pulls
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