WARM UP:
500 M. Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Back Squats
10 Push Ups
Then:
Hip Mobility
SKILL:
EMOM 6
ODD: 30 Hollow Rocks
EVEN: ADV: 2 Strict Muscle Ups
INT: 5 Strict C2B Pull Ups
SCALED: 3 Pull Up Negatives
LIFT:
Back Squat
2 @ 70%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 90% or more. (Your choice)
WOD:
“WELCOME TO THE PARTY”
AMRAP 12
1-2-3-4-5-6-7-8-9-10
Back Squat (135/95)
Bar Facing Burpees
Then:
*With time remaining max effort strict hspu.
**score = time + number of hspu
***ADV= OHS
POST WOD:
Mobilze & Stretch
Recent Posts