20 Pass Through
20 Air Squats
10 Ring Rows
then
Full Burgener
with empty barbell with the coach
BUY IN
Free:
Ring Row Sub if can't do RX
RX:
Five sets of
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed
Comp:
Strict MU
work to get one or complete a max of 7
SKILL
Happy Birthday Shannon!
WOD
12 min 04 sec amrap
9 power snatch 75/45
6 v ups
3 pike press
100m run
free: akbs 35/hrpu
comp: 95-65/hspu
CASH OUT
3 rds for quality
2 wall walks
:30 sec side plank each side
rest as needed
MOBILITY
shoulders
with empty barbell with the coach
BUY IN
Free:
Ring Row Sub if can't do RX
RX:
Five sets of
Strict Ring to Sternum Pull-Ups x 5 reps
Rest as needed
Comp:
Strict MU
work to get one or complete a max of 7
SKILL
Happy Birthday Shannon!
WOD
12 min 04 sec amrap
9 power snatch 75/45
6 v ups
3 pike press
100m run
free: akbs 35/hrpu
comp: 95-65/hspu
CASH OUT
3 rds for quality
2 wall walks
:30 sec side plank each side
rest as needed
MOBILITY
shoulders
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