6:00am, 6:00pm, 7:00pm

skills:

Strict pull-up AMRAP x3

rest :30 between sets

ring dips AMRAP x3

rest :30 between sets

500m row sprint x3

rest :30 between sets

WOD:

10:00 EMOTM

12 Russian kettlebell swings

remaining time, backwards jumps

score= total number of jumps

 

12:00 mobility:

mashing- thighs/quads

mashing-traps/triceps

rolling- lower back/glutes

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