Mobility:

10 Pass throughs

10 good mornings

10 forward arm swings

10 second bar hang

Wrist Stretch

 

Warm up:

Complete 2 Rounds:

  1. 200m run
  2. 15 Squat Jumps
  3. 30 Mt Climbers
  4. 15/8 Push Ups
  5. 15 KB pull overs
  6. 15 Banded Pull Aparts with 1 second hold at the back

 

 

Strength:

10 mins to find 3RM OHS

 

-record final weight

 

WOD: “Pinball Wizard”

5 RFT: (12 min cap)

4 Ring MUs

16 DB Snatch 50/35

 

MU Options

-4 Bar MUs

-8 Dips

 

 

ROM WOD: coaches choice

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