Wednesday, May 16th, 2018

 

A) Warm Up

:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Air Squats

Faster Row
Banded Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

16 Min EMOM:

Min 1: 8 Ring Dips
Min 2: :30 Hold Plank
Min 3: 7 Chin Ups
Min 4: 8 Weighted V-Ups 45/25

C) WOD

5 RFT:

200m Run
10 Thrusters 95/65