Mobility

T-spine roll x 2

Pigeon x 2

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch


Warm up:

300m row

3 rounds:

  1. 10 Banded Pull apart (red band)
  2. Hold bottom of the dip for 5 secs
  3. Hold the top of the dip for 5 secs

300m row


Skill:

Practice Kipping Ring Dips:

EMOMx10

Odd: 3 Reps/mins

Even: 12 V-Ups


WOD: "170326"

3 rounds for reps:

18 mins running clock


1 mins of back squats 135/95

Rest one minute

1 mins of CTBs

Rest one minute

1 mins of power cleans 135/95

Rest one minute


Score is total reps of all three rounds.

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