Thursday
Warm up:
3 rounds
Row 100m
7 jump squats
7 roll ups
Mobility
Strength/Skill:
Front Squat
5x3 @ 80% of 1RM
WOD:
Open with 800m run
THEN
3 rounds
12 dips
8 strict pull-ups
Close with 800m run
Adv - rings
Int - bar dips
Beg - box dips
Warm up:
3 rounds
Row 100m
7 jump squats
7 roll ups
Mobility
Strength/Skill:
Front Squat
5x3 @ 80% of 1RM
WOD:
Open with 800m run
THEN
3 rounds
12 dips
8 strict pull-ups
Close with 800m run
Adv - rings
Int - bar dips
Beg - box dips