Warm Up
Kip Swing
Forearm stretch
Lunges
Push Press
200m Row
Forearm stretch
Lunges
Push Press
200m Row
Reverse Tabata - working 10 sec/rest 20 sec
L sit hold
Bent Arm Hang (Chin over bar)
*After 8 rounds of both movements do max dead hang from rig
L sit hold
Bent Arm Hang (Chin over bar)
*After 8 rounds of both movements do max dead hang from rig
WOD
For Time:
40 Thrusters (75/55)
10 cal Row
30 Thrusters
12 cal Row
20 Thrusters
14 cal Row
10 Thrusters
16 cal Row
For Time:
40 Thrusters (75/55)
10 cal Row
30 Thrusters
12 cal Row
20 Thrusters
14 cal Row
10 Thrusters
16 cal Row
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