07.10.2017

Warm up:

800m dolphin run, then:
1:00 dowel Passover; all directions, then:
3 rounds of Burgener Warm up w/dowel

Mobility:

1. Pec & shoulder smash 2:00/
2. I’s/Y’s/T’s : 3x 10/ea

Strength/Weightlifting:

EMOM 12:00:
3 Squat snatch

Conditioning:

For time, 12:00 cap:

RX:
21-15-9
Overhead squat (95/65)
Ring dips

RX+ :
Overhead squat (135/95)
Strict ring dips

*If completed within time cap, rest exactly 1:00, then perform max reps push ups until timecap.
Score is Time, and max push ups