February 10, 2016

 

a) WARM UP:

3 Rounds for time:

  • 10 beat swings
  • 10 sec front support
  • 10 sec bottom of dip
  • 30 sec chest opener
b) STRENGTH:

15 min max.

Superset:

  • dips (work on your kip efficiency) – 8 to 10
  • bent over rows – 10 (pick weight)
c) WOD:

12 min EMOM:

  • Min 1: 1 Clean + 4 S2OH (185/115/95)
  • Min 2: 8 Alternating Pistols + 20 DU

**if you can’t get all the work in, turn it into an AMRAP

**if you have some double unders, do double unders

d) ACCESSORY WORK:

  • Ring Swings
  • 4×6 baby swings
  • 4×3 Hip Taps  https://www.youtube.com/watch?v=fhZtGUDs7L0
e) RECOMMENDED MOBILITY:

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