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“MANCY” WOD 6/5/12

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WARM UP:

3 Rounds

5 Pass Throughs (Over)

5 Pass Throughs (Under)

10 OHS

10 Good Mornings

Then:

5 Min. of Band Shoulder Mobility

SKILL:

3×20 sec. Hand Stand Hold

*For those up to it. Work on getting vertical in the Rings.

3xmax effort L Sit Holds

LIFT:

Close Grip Bench Press

3×5 (75%)

WOD:

“MANCY”

5 Rounds

400 M. Run

5 HSPU

10 OHS (135/95) (115/75) (95/65) (75/55)

*ADV. = 3 Ring HSPU

POST WOD:

Lacrosse Ball Shoulders and Lats

 

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