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:

15 min EMOM

  1. 8 Good Mornings w bar
  2. 12 Hollow Rocks
  3. 12/8 Cal Row
  4. 5/3 Ring Dips + 9/5 Push Ups
  5. 3-4 Short and tight False grip kip swings on rings

 

WOD: “Baba O’Riley”

12 min AMRAP:

18 Box Jumps

15 HSPUs

12 Dead Lifts 225/155 (185/125)

 

Strength:

20 reps Back Squat at 5 more pounds than last week. If this is your first time, then start at 50% of your 1RM.

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