Warm UP:
run 400/ row 500
5x pull ups
10x push ups
10x squats
3x Sampson Stretch
10x Pass Through
Warm up more as needed.
5x pull ups
10x push ups
10x squats
3x Sampson Stretch
10x Pass Through
Warm up more as needed.
AMRAP:
12 min amrap
10x pull ups
10x sdhp (sumo dead lift high pulls)
10x thrusters
weight for both sdhp and thrusters
rx: 95/65
b: 75/50
c: 55/40
rest 5-10 minutes
Skill:
50x Hollow Rockers.
These are for form, NOT time!! Partition as needed for perfect form. check out the video.
2 comments:
This AMRAP was a killer. 5 rds + 9 PUs.
The Hollow Rocks were fun and challenging. Great new skill that I want to continue to develop.
Good WOD!!
4 full rounds. as rx. :( the thrusters got me. going from sdhp to thrusters was BRUTAL! lol
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