Mobility: 

10 Good Mornings

10 Pass throughs

10 Second bar hang

10 Giant Arm Circles

Wrist stretch 

 

Warm up: 

15 min EMOM:

  1. 10/7 Cal Air Bike
  2. 12 Banded Pull Aparts
  3. 20 Russian twist w Medball
  4. 15 sec Plank on Hands + 10/6 Push Ups 
  5. 10 OHS w PVC

 

 

WOD: “Stegosaurus”

For Time: (16 min cap)

12 OHS 95/65

12 TTB

10 OHS 115/75

12 TTB

8 OHS 135/95

12 TTB

6 OHS 155/105

12 TTB

4 OHS 175/115

12 TTB

 

Scale: For the OHS weights, start light enough so you can have 3 weight changes.

 

ROM WOD: Coaches Choice

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