Pre-WOD (Skills/strength):
10mins of Push/Pull focus
15sec bottom of ring hold
5 ring dips
ME top of rings hold
15sec activate hold
5 strict pull-ups
ME top of pull-up hold

3RDS – Rest 2min between rounds
5x OHS squats
5x Pull-ups
Sprint 2laps

5min REST

3RDS – Rest 2mins between rounds
20x FS Walking lunge
1min ME Row

5min REST

10x Push-ups
10x Ring Dips
10x TTB

Post-WOD (Challenge/Cool-down):
1000m Row focusing on form

Leave a Reply