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
