170605 – “Tug Boat”

 

Warm up:

Lateral Drills

Straddle hip openers

 

Skill/Strength:

3x8 Front Squats

 

WOD:

3 Rounds for time:

Rx:

9 Deadhang Pull-ups

15 KB SDHP (53/35)

21 Burpees

*Scale with Ring Rows

 

Mobility:

Lat Pole

Couch

Wall Glute

 

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