Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch

 

Warm up/Skill:

15 min EMOM:

  1. 2 Inch Worm to Extended Hollow
  2. 10 Archer Ring Rows
  3. (HS Negative + Kipping HSPU) x 2; (RX+: Deficit)
  4. 12 Banded Overhead Squats with PVC
  5. HS Walk or Freestanding HS or Wall Walks or Shoulder taps

 

Complete 2 Rounds in any order

  1. 200m run
  2. 200m row
  3. 400m bike

WOD: “Othello”

(18 min Running Clock)

Part A.

3 min AMRAP:

8 Dead Lifts 225/155

16 Wall Balls

32 DUs (3:1 singles)

(total reps)


-2 min rest

Part A1:

3 min AMRAP:

Max Calorie Row


2 min rest


Part B.

3 min AMRAP:

8 Dead Lifts 225/155

16 Wall Balls

32 DUs (3:1 singles)

(total reps)


-2 min rest


Part B1:

3 min AMRAP:

Max Calorie Row


-Score 1 = Part A + Part A1

-Score 2 = Part B + Part B1

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