Friday August 21st WOD

Warm up:  600m run + coach led BW drills including ring rows and bar dips

Mobility:  Shoulders, chest, forearms, wrists, hips

Strength:  Bench

-3x70%

-3x80%

-3x90%

Skill:  Ring Muscle up

Conditioning:  4 rounds for time

-5 MU’s (sub bar or ring dips for intermediate/beginner)

-10 Thrusters 115/75 (sub 95/55, 75/35)

-200m run

Post:  Foam roll

Nick ProhaskaComment