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: 

200m Row, then

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
  4. 5 DB thrusters (light)

 

Skill: Ring Dips:

EMOMx6

Odd: 3-5 Kipping Ring Dips + 5 Push Ups

Even: 10 KB Pull Overs

 

Strength: Romanian Dead Lifts

5x8 @ 30% of DL

 

 

WOD: “Dog Day Afternoon” (A.K.A. 170409)

For Time: (13 min time cap)

30-20-10

Toes to Bar

Dumbbell Thrusters 35/20

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