Friday November 13th WOD

Warm up:  800m run + 10 burpee broad jumps and 20 wall balls 20/14lbs (8 minute time cap)


Mobility:   Wrists and forearms

-Banded work for shoulders, triceps and hips

Skill:  Ring Muscle Ups

-Tight arch to hollow

-Swing with hip drive


-3-4 small sets

WOD prep:  Front squat build

Conditioning:  Complete five, 2-minute rounds of

-5 MU’s

-150 yard shuttle sprint (25 yards, there and back x3)

-ME Front squat 135/95, 115/75, 95/55

-Rest 3 minutes between rounds

-Score is total front squat reps

Post:  200m walk + foam roll

Nick ProhaskaComment