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“LEMUR” WOD 2/17/17

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WARM UP:

500 M. Row

3 Rounds

10 Pass Throughs

10 Good Mornings

10 OHS

Then:

Mobility

SKILL:

3 Rounds (At a Walking Pace)

8 Loaded BB Roll Outs

8 BB Bent Landmine Row w/ Rope

8 Single Arm Landmine Press

Burn out set of Banded Tricep Extensions

LIFT:

OHS

10 x 1

*Work to a heavy single.

WOD:

“LEMUR”

21-15-9

OHS (105/70) (95/65) (75/55) (65/45)

T2B

*Sub. Back Squat and Leg Lifts over a KB for OHS & T2B accordingly.

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