181005 - “King of Kong”

(Compare to 171108)

Warm up:

Cardio

Barbell Warm up

Dry Runs

WOD: 16 Min AMRAP

Rx:

1, 2, 3, 4, 5, 6….

Front Squat (185/125)

Ring MU

Scaled:

1, 2, 3, 4, 5, 6….

Front Squat (80% of 1RM)

Ring Row

Push-up

Sport:

1, 2, 3, 4, 5, 6….

Front Squat (225/155)

Strict MU

Mobility:

Pec ART

Quad Pin & Stretch

Glute Lax