July 19, 2016 Posted on July 18, 2016July 18, 2016 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 Share this:TwitterFacebookLike this:Like Loading...
