180607 - “The Big Dipper”

 

Pre Class Mobility:

Pec ART

Thoracic FR

 

Warm up:

400M Run

Medball Toss

 

WOD: 

Rx:

8 min AMRAP

250M Row

Max Unbroken Ring Dips

Rest 4 Minutes

4 Min AMRAP

300M Run

15 KB Swings (53/35)

*Score is ring dips + KB Swings

Scaled: Bench Dips, (25/15)

 

Cash out:

5 Rounds for quality

Min 1: 1 Rope Climb

Min 2: 20 Russian Twists

Min 3: 15 Back Extensions

 

Mobility:

Airplane Crash

Calf Pole

 

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