WODScreen

WARM UP

AMRAP 6
8/6 Calorie Row
6/6 DB Arnold Press
6/6 DB Bent Over Row
12 alt. DB Flies (on Ground)
6 Push ups

– into –

10 Pronated Grip PVC Pass Throughs
10 Supinated Grip PVC Pass Throughs
0:30 Planche Lean Plank Hold

WORKOUT

Workout Prep:

Reverse Pick Drill, In Pairs
While One Partner Performs the Drill, the other watches or can hold a plank.

Row
– 0:30 Legs Only
– 0:30 Legs + Hips
– 0:30 Normal Stroke, Rowing Slow
– 0:30 Normal Stroke, Moderate
– 0:30 Normal Stroke, Workout Pace

Strict Ring Dip
– 0:10 Support Hold on Ring
– 0:10 Bottom Ring Dip Hold
– 3-5 Ring Dip Negatives
– 3-5 Ring Dip Negative + Jumping Ring Dip
– 3-5 Strict Ring Dips

RX / RX Masters / Intermediate

FOR TIME
5 Rounds
500/400m Row
15 Strict Ring Dips

Rest 1:00 Between Sets

(TC: 23min)

EXTRA

4 Sets
15 Band Face Pulls
15 Seated Band Rows
15 Bent Over Band Lat Pull Down

Rest as needed