DATE – Tuesday October 9th

 

Warm-up: 2 rounds: 4 wall walks, 8 ring rows, 24 mountain climbers (12 each leg)

 

Mobility:

Shoulder band floss, lacrosse ball pecs and shoulders

 

WOD A) OH Press – (After completing 2 warm up sets of 8-10 reps) 1X5 @ 85%, 1X3 @ 95%, 1X3 @ 100%, 1X2 @ 110%

 

WOD B)

12min AMRAP:

 

3 MU’s

6 Ring Ball Ups

9 Burpee Ball Slams (30/20)

*1 Gasser must be performed between rounds

 

WOD C) 50 hollow rocks

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