general mobility
WARM UP
3x thru
30 sec wall ball
30 sec bent row (Bar)
15 sec rest
SKILL/DRILL
Shoulder to Overhead series with barbell
Work to wod weight
WOD A
find 1rm split jerk
WOD B
20 min AMRAP
15-pull ups
75-STO (95-65)
50-Dips
15-pull ups
50-HR push ups
75-Sit ups
15-Pull ups
Max cal row/AB the remainder of the time.
WOD C
6rd
20 sec HSPU
10 sec hold in support
30 sec rest
rest 3 min
6 rds
20 sec ring dips
10 sec rest in support
30 sec rest
“record reps”
If fail in support 10 burpees