WHEELWODNATION

BUY IN:

ROW 500M

MOBILITY & CROSSOVER SYMMETRY WARM UP

FOCUS: -PRESS TECHNIQUE-

TEMPO SH. PRESS 3-2-1

SLOW ON THE DOWN – PAUSE AT THE BOTTOM – EXPLODE UP WORK TO HEAVY

THEN

2-2-2-2-2-2 ALL AT 80% OF YOUR 1RM SH PRESS

WOD:

13 MIN AMRAP

55 BATTLE ROPE (2-4-1)

15 KB SWINGS  16/8

25 DIPS

15 KB  20/16

CASH OUT:

Try your best to make each set unbroken

20 PUSH UPS

20 SIT UPS

10 STRICT PULL UPS – FULL HANG

LETS GET AFTER IT!

STOUTY