Motivational Quote of the Week, “Your mind is a powerful thing. When you fill it with positive thoughts, your life will start to change.”
Warm-up, (15min): Row 500m. Then 21-15-9 reps of PVC OH Squat, AH Swings. Dynamic Stretch
Strength, (15 min.): Spend 15 Minutes warming up your OH Squat and pull-up movements.
WOD: FANG
For Time:
21-15-9 reps of:
OH Squat 85/55
Pull-ups
Rest 2 min.
15-9-6 reps of:
OH Squat
C2B Pull-ups
Rest 2 min.
9-6-3 reps of:
OH Squat
Ring Muscle-ups
Icing: Banded Shoulder Distraction 3 min ES