In WODs
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Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Warm up movements and go over scales

Part 2 – Conditioning: “Throwback”

Performance: 5 rounds, rotating through the movements – 30 seconds of work, 30 seconds rest – for max reps of –

  • Row for calories
  • Ring Dip
  • HSPU (scaling options: ROM or HS hold)
  • Farmers Carry
  • 20m Shuttle Run

Fitness: 5 rounds, rotating through the movements – 30 seconds of work, 30 seconds rest – for max reps of –

  • KB Swing
  • Push-up
  • Two hand Waiter hold plates
  • Farmer carry
  • 20m shuttle

  

 

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