INDOORS
Warm-Up
Every 90 Seconds
150|100M Row
-Then-
AMRAP KB Pull Through
150|100M Row
-Then-
AMRAP Moon To Sky
150|100M Row
-Then-
AMRAP Push Up & Over the KB
Mobility
Chest Opening
Shoulder Stability
Strength
E2MOM12
Thruster
1. 5 Reps
2. 5 Reps
3. 4 Reps
4. 4 Reps
5. 3 Reps
6. 3 Reps
WOD
1500m Row
200ft Goblet Lunges 1.5|1*
40 Ring Dips
*200ft = down and back across the room x 2
Level 2- 1000m Row, 100’ Goblet Lunges, 30 Ring Dips
Level 1 – 800m Row, Unweighted lunges, 20 Ring Dips
ADV – Muscle up into every set of dips