Thursday, September 7th

SKILL

4 sets

5 Ring Rows (3 sec hold at top, 3 sec descent)

5 Windmills per arm w/DB

 

WOD

5 Rounds 

20/16 Cal Row

12 Overhead Squats 115/75lbs 

5 Bar Muscle Ups

*scale for 5 bar mu’s= 10 pullups 

 

ACCESSORY

Deadlift 20-10-10-10 (all sets same weight, 2 mins rest btw)

 

FIT

10 MIN AMRAP

200m Run

10 Toes to Bar

5 D-ball Cleans

Midline Finisher 

4 Rounds 

10 Situps

10 Hollow Rocks