Warm-up

 

2 Rounds:

10 Ring Rows

10 Ball Slams 30/20lb

100’ Overhead KB Walk (lightweight)

 

Mobility

 

Shoulder stretch w/bands

 

WOD A)

 

3 sets for max reps:
Strict Bar Dips x Max Reps at Tempo 1011
(pause at full elbow extension every rep)
Rest 2-3 minutes

 

 

WOD B)

 

Tabata:

 

Push-Ups

KB snatches 24/16kg – Switch Arms after every interval

Row – max calories

Double Unders

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