190225 - “Dead Hammer”

February 24, 2019

 

Warm up:

Cardio

Shoulder Progressions

Dry Run

 

WOD: 5 Rounds for time

Rx:

10 Strict Pull-ups 

20 Alternating Dumbbell Snatches (50/35)

Scaled:

10 Ring Rows

20 Alternating Dumbbell Snatches (20/12)

Sport:

2 Legless Rope Climbs

20 Alternating Dumbbell Snatches (50/35)

 

Post WOD:

EMOMx5min

Max Unbroken Kipping Pull-ups

Or

Kipping Practice

 

Mobility:

Shoulder LAX

Lat Band

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