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