Mobility (7 mins)

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/Skill:

15 min EMOM

  1. 25 sec Hollow Hold
  2. 9 Ring Rows + 9 Squats
  3. 12/9 Cal Row
  4. 7/4 Ring Dips
  5. 10/7 Push Ups

 

Strength: 1RM Push Press in 15 mins

 

WOD: “Apocalypse Now”

(15 min running Clock)

(2 athletes per station-may start anywhere, just continue in order of the WOD)

 

AMRAP x 3:

15 Wall Balls 20/14

10 Swing KB Snatches 53/35 (5 each arm)

-1 Min rest

 

AMRAP x 3

12 Cal Bike

5 Bar MUs

-1 Min rest

 

AMRAP x 3

12 Cal Row

5 Power Cleans 185/125

-1 min rest

 

AMRAP x 3

12 Dead Lifts 185/125

5 Burpee Box Jumps 24/20

 

-Score is total reps

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