Workout of the Day

10/03/2017

Warm Up: 

Shoulder Mobility 

2 Rounds 

10 Scap Pull-Ups 

10 Push-Ups 

20 Sit-Ups 

Skill: 

16 Min EMOM 

Min 1- 7 Piked False Grip Ring Rows 

Min 2- 5 Weighted Ring Dips (or Body Weight Negatives) 

Min 3- 20 Hollow Rocks 

Min 4- 5 Max Effort Squat Jumps 

WOD: 

Modified "Karen"  

For Time 

75 Wall Balls 

Rest 1 min 

75 Wall Balls 

Count Total Time Elapsed  


Reebok Crossfit Nano 2.0