Saturday, April 15th 2023

WARM UP

AMRAP x 6

-20 Rower Strokes

-10 Tib Raises

-:20 Ring Support Hold

into

Coach Led Ring Dip and Bent Over Row Warm Up

Pre WOD

Coach Led Barbell Primer

STRENGTH

EMOM x 10 -Alt

-5-10 Strict Ring Dips

-8 Barbell Bent Over Rows

GET FIT

AMRAP x 12

20/15 Cal Row

15 Ground to Overhead (95/65)

10 Barbell Facing Burpees