Mobility WOD
Dynamic Warm Up
- Row 1000m
Dynamic Warm Up
- Row 1000m
2. SKILL & DRILL
A. 2-3 Rounds of:
- Ring Support Hold, 1 min
- Bridge Up, 5 reps (5 sec hold)
B. 2-3 Rounds of:
- KB Low Windmill, 10 reps/side
- L-Pullup/Strict, 5 reps
3. STRENGTH
- Burgener Warm Up
- Skill Transfer Drills
- Skill Transfer Drills
A. Snatch Balance, 12x2 reps @ 70% of 1RM
B. Back Squat, 7x1 rep
C. Bench Press, 5x5 reps
4. WOD - METCON
5 Rounds for Time of:
- 10 Toe to Bar
- 15 Parallette Pushups
- 20 GHD Situps
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