Pre-Wod:
12 min AMRAP:
30 Dubz
4 Pull-Up
5 WallBall
6 Alt Lateral Lunge
7 KB Swing
8 Alt. Mountain Climbers (Hip Circles)
90 Sec.: Hip Flexion, or Overhead Position Mobility
10 Good Morning
12 PVC Passthrough
Squat Routine 2.0
Workout of the day for Thursday, November 19th, 2015:
A.
5 Rounds:
3 Muscle-Ups (Sub 6 Strict C2B + 6 Strict Ring Dips)
3 Power Clean & Jerk 185/135-lb
B.
8 Rounds:
Row 250M*
*Tabatta Scoring (Record only lowest score). Rest as needed. During your rest complete:
15 Arch Rocks
15 Hollow Rocks
8 Strict Handstand Push-Ups