WOD: Friday January 31st

MOBILITY

  • shoulders, wrists, upper back 

STRENGTH

  • Bent over barbell row
3x 12-15 @ 75% of 1RM

Then immediately after:
  • 50 ring rows
CONDITIONING
Complete, AMRAP in 12 minutes
  • 3 muscle-ups or 6 pull-ups & 6 dips 
  • 5 per leg pistols 
  • 7 hang power snatch 95/65

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