200m row/run/ride/erg

 

Junk Yard dog

 

Rig or Rings – Scap pull ups & lat pull backs, hollow & arches, T2rings, Ring holds and lowers

 

 

Strength Development

Back Squats

 

4 – 4 – 4 – 4 – 4

@ 2 minutes/set

 

Aiming for:

· Engaged lats/shoulders

· Strong braced core

· Strong leg drive

 

WOD

 

For Time:

 

18 Minute CAP

 

21-18-15-12-9-6-3

 

·   Ring Push-ups

·   Alternating Dumbbell Snatches

·   100-meter Run after each round

 

 

Aim for:

·   Braced core and arm position for the ring push-ups

·   Strong pulls and leg drive with the DB Snatches