Mobility: ROM WOD “View From the Top” (Stop at 17 mins)

 

Warm up:

20 Jumping Jacks

20 Mt Climbers (2 count)

15 sit ups

10 Burpees

 

Skill: EMOM x 8

Odd: 4 Strict Pull Ups/

Even: 30 Sec Hollow Hold with PVC (Shoulder blades off the ground, Feet about 12 inches or less off the ground, Toes pointed)

 

-S1: 4 Negatives

-RX+ Weighted Pull ups or L-Sit Pull Ups

 

 

WOD: “French Dip"

For Time: 15 min time cap.

400m row (1 rep)

12 KB swing Snatch 53/35 (6/arm)

15 Box Jumps 24/20

12 American KB swings 53/35

40 Ring dips

12 KB swing Snatch 53/35 (6/arm)

15 Box Jumps 24/20

12 American KB swings 53/35

40 Burpees (159 reps)

 

-add 1 sec for every rep not completed within time cap

 

 


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