 | WOD Blog |  |
Fri, Jun 3 |
060322
Time
Warm Up
1 Steady Round
2:00 Bike
5 Strict Ring Dips
15 Banded Pull Aparts
15 Banded Good Mornings
10 Kip swings
2 Kipping PULL UPS
2 Dead Hang PULL UPS
Skill
10 shoulder dislocates (PVC)
10 OVERHEAD SQUATs
5 OHS 5 count hold in the hole
5 Narrow hand/narrow foot OHS (keep torso upright)
5 inch worms
5 behind-the-neck snatch grip presses
5 behind-the-neck snatch grip presses in a quarter squat
5 Sots presses
5 continuous jumping squats with barbell in back rack
10 cossack squats
5 hang muscle snatches
Warm Up to working weight
Conditioning
For time:
15 bar muscle-ups
5 overhead squats (185/125)
10 bar muscle-ups
10 overhead squats
5 bar muscle-ups
15 overhead squats
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