Warm Up: Row 750, 2 Rounds of 10 G2OH, 15 Hollow Rocks, 10 Groiners. Stretch
Strength: Back Squat/GHD Back Extension Combo
10/10 6/10 6/10 3/10 3/10 3/10
Sets of 3 should be at 80% or better.
Watch the two videos below for today’s WOD movements.
WOD: One Arm Bandit
7 rounds for time:
7 KB Thruster Rt. Arm 35/25
7 KB Swing Rt. Arm
7 KB Thruster Lt. Arm
7 KB Swing Lt. Arm
Use same KB# throughout.
Icing: 5 x 3 Muscle Up or 5 x 5 Ring Dip and Ring Pull Up