WOD Workout
RX
AMRAP x 13 MINUTES
200m Run/Row/Ski or 500m Bike
4 Shoulder To Overhead @85/60kg
8 Ring Dips kipping
SCALED
AMRAP x 13 MINUTES
200m Run/Row/Ski or 500m Bike
4 Shoulder To Overhead @moderate
8 Hand Release Push-Ups / Incline Push-Ups
RPE: 8
Goal: 4+ rounds
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
5 Kang Squats
1:00 Thoracic Spine Foam Roll
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