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/Skill:

50 Cal Bike or 800m row

Then complete 3 Rounds:

  1. 10 V-Ups
  2. 10 Ring Rows
  3. 7/4 Ring Dips
  4. 10/6 Push Ups

 

Strength: Front Squats

69% x 6

79% x 1

74% x 5

84% x 1

79% x 4

89%x 1

 

WOD: “Venus”

For Time: (14 min Cap)

55 Cal Row

44 Air Squats

33 Burpees over the bar

22 Thrusters 95/65

11 Bar MUs

 

Scale Options:

11 CTBs/pull ups/or pulling movement of any kind

IMG_4929.PNG

Comment