July 19, 2016

Posted on by shorricks

 

a) WARM UP:

3 Rounds not for time:

  • Inchworm to the 2nd post
  • 10 cossack squats
  • Spiderman back to the first post
  • 10 OHS w/dowel
  • 10 ring rows
  • 5 Banded OHS
b) STRENGTH:

  • 15 min to establish 1RM OHS

 
c) WOD:

20 min AMRAP:

  • 15 Ring Dips
  • 10 DB snatches (55/35)
  • 15 sit ups

 
d) RECOMMENDED MOBILITY:

  • roll out quads and lats/T spine

 
Posted in WOD