Warmup: ROM drills, 1 min low squat hold, 10 PVC dislocates, 10 cleans with bar WOD: A taste of 14.4 For time: 60 Cal Row 50 TTB 40 Wall Balls 30 Cleans (95/65#) 20 Ring Dips
CONTINUE READINGWarmup: ROM Drills, 5 strict pullup, 5 ring dips, 10 ring rows, 10 push press with bar Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 3 rounds 5 Ring pullups 10 Ring Dips 15 Hollow Rocks Cooldown: roll out chest, shoulders and back.
CONTINUE READINGWarmup: ROM drills; Burgener warmup; junkyard dog Strength: Snatch WU: 5/5/3@40/50/60% 1 RM Work: 5/5/5+ @ 65/75/85% WOD: 500m row 21-15-9 Sumo Deadlift High Pulls Ring dips 500m row
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