Strength Development:

Ring Rows/Plank

 

10 Minute EMOM

 

·  1st Min: Ring Rows

·  2nd Min: Plank

 

Stimulus:

· Braced core/ engaged lats.

· Strong Shoulders

 

WOD

 

8 Rounds For Time:

22 minute CAP

 

·   5 Push-ups

·   10 Pull-ups

·   15 Wall-balls (RX 9/6 kg)

·   30 Double-unders

 

Stimulus:

·   Cycle Speed

·   Short recovery