A Motley Crue
Warm up:
200 Single Jump Rope
20 Kareoke Skips (keep shoulders square - one foot in front - then to the back)
20 Invisible Kettlebell swings w/rotation to rear
5 clapping Push-ups
15 Airline Flash Card Standing Shoulder rotations(keep arms at 90 degrees)
(3 rounds)
then...
timed 500m row - GO FOR IT!
then...
rest 3-5 minutes
WOD:
9 Bottom to Bottom - OHS
400m Run
21 bar dips
- Push yourself to use 1/2 of bodyweight on OHS
- Note regular or jumping bar dips
- 3 or 4 rounds
2 comments:
14:?? OHS 75lbs after dips totally crushed me. 1:36 row
today was tough..
95#
jumping ring dips
cant recall times, everything is a bit foggy after the row.
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