Row
Mobility
Skill work: 6 Minutes accumulated Hang time (include rope hangs in your repertoire)
WOD:
7 Rounds
5 Push Ups
10 Medball Cleans and Over the Shoulder drops (14/20)
(Clean the Medicine Ball to your shoulder, then drop the ball directly behind you and over the shoulder, alternating shoulders)
20 KB Swings (russian)
SILVERS:
Warm Up:
Row
Squat Therapy
Mobility & Stability - MMSU
Strength: 5 x 3 Thrusters, work on good form for all three reps of each set
WOD:
Death By:
Every 2 MINS on the 2 min mark; work until you can't get it all done in the 2 minute time period
+1 Rope pull up
+1 Front Squat
+1 High(ish) box step up
Warm Up:
Row
Squat Therapy
Mobility & Stability - MMSU
Strength: 5 x 3 Thrusters, work on good form for all three reps of each set
WOD:
Death By:
Every 2 MINS on the 2 min mark; work until you can't get it all done in the 2 minute time period
+1 Rope pull up
+1 Front Squat
+1 High(ish) box step up
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