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“RED RANGER” WOD 7/5/19

0

WARM UP:

400 M. Row or Run

10 Y’s, T’s, & W’s

10 Reverse Fly’s

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 Front Squat

5 Inch Worms + Scorpions

Then:

Mobility


WIN

SKILL / LIFT:

EMOM 12

Min. 1: 12/10 Cal. Bike

Min. 2: 3 Ring Swings + 1 Ring MU + 1 Dip (Sub. for 3 T2R + 3 Ice Cream Makers)

Min. 3: 3 S2O (Build)

WOD:

“RED RANGER”

For Time:

50 S2O (95/65)

20 Ring Muscle Ups

50 Wall Ball (20/14) 10


FIT

SKILL / LIFT:

EMOM 12

Min. 1: 12/10 Cal. Bike

Min. 2: 15 Air Squats

Min. 3: 15 Leg Lifts over a KB

WOD:

3 Rounds

15 Wall Ball (20/14) 10/9′

15/12 Cal. Row

15 Sit Ups

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