WARM UP:
3 x 250 M. Row
1 x 500 M. Row (All Out)
*Go all out on your 500 M. sprint!! You may take a longer break if needed before hitting this. Make sure to record your time. Do the best you can and have fun!!
Rest 1 Min.
Then: 5 Min. of Shoulder and Hip Mobility
SKILL:
3 x 3 weighted ring dips
*Go as heavy as possible.
LIFT:
10 Min. to find 1RM Over Head Squat
*If new to OHS take 10 Min. to work OHS technique.
WOD:
“THE FALCON”
20 Min. AMRAP
10 Burpees
10 OHS (65/45) (55/35) (45/25) (35/15)
10 Box Jumps (24) (20) (12)
*May sub. OHS for Back Squats accordingly.
POST WOD:
Shoulder Mobility
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