1621741_10152263719344449_547998239_nCFE:

MOB

DYNWU

1600m Run

25m Bear Crawl

1 Rope Climb

800m

25m Bear Crawl

1 Rope Climb

1600m Run

 

CF:

MOB

A. GWOD

Perform for Quality:

60s Max Rep Ring Dips/Paralette Dips/or Box Dips

Rest 30s.

30s Max Reps Ring Dips/Paralette Dips/or Box Dips

*If you need a band for Full ROM Ring Dips switch to Paralette or Box Dips and Focus on Depth and Quality

 

B. 

Strict Press

3-3-3-3 Warm up first then Work to a Heavy Triple

Push Press

3-3-3-3 to Heavy Triple

 

C. Complete For Time:

50 DU Buy In

Then 4 Rounds:

16 DL (225/155)

8 HSPU

Then:

50 DU Cash Out

 

D. MOB Down:

2M Pancake Split Hold

3M Hip Capsule Distraction

 

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