Mobility-Hip and Ankle/Shoulder Prep
A) Warmup
Accumulate 3 mins in a bottomed out squat (Focus on good position)
then, 5×8 Challenging Ring Rows
then, Row 500m Hard
B) Partner WOD: 16 AMRAP
Row 250 each partner
Run 200 each partner
20 Alternating Plate Burpees
50 Double Unders each partner
C) Skill Work or Mobility-You choose the movement you need work on
Yet to be in the Open: Ring Muscle Ups, HSPU, Pistols, Rope Climbs, Wall Balls, Rowing, Box Jumps, Barbell Cycling (S20, OHS, Deadlifts)

Categories: WOD

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