Mobility: ROM WOD: “Slow and Settled”


Warm up:

200m row

10/7 Push Ups

10 sit ups

10 ring rows

300m row

5 DB manmakers

10 hollows

5 strict pull ups



Skill: EMOM x 8

Odd: 2 Negatives with a 3 sec hold with chin over bar (the top) and 3-5 sec descent, AND 2 Strict Pull ups

Even: 3 x (10 sec hollow holds) in closed position


-S1: 4 Negatives with feet on box using barbell in rack

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



WOD: “Elizabeth”


Squat Cleans 135/95

Ring Dips