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6/14/2019

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Warm up – 10 min: 

  • 8 Eccentric Ankle Dorsiflexion/side
  • 10 Pause Goblet Squats + 10 Kossacks
  • 60 sec Table Top Hold
  • 60 sec Close Grip Bar Hang

Strength:

  • Pause Front Squat 3×3
  • Dips 3 x Max Reps @30X1
  • Chest Supported Row 3×10-15

Conditioning: 

Partner WOD – 12 min AMRAP:

  • 10 Shoulder to Overhead
  • 10 Chest to Bar Pull ups
  • 50 Double Unders

Alternate rounds