WARM UP
2 Rounds
45sec Dip hold
45sec Paleo chair
45sec Hollow rock or hold
MOBILITY
Pistol of doom
Hipster glide
Thoracic extensions
Athletes choice
SKILL/STRENGTH
5 Rounds
2 Legless rope climbs
5 Bar dips
then
Rowing technique work
WOD
For time
50 Calorie row
40 Wall balls 10/6kg
30 Toes to bar
20 Power cleans 61/42.5kg
10 Overhead squats 61/42.5kg
COMPETITORS
Chill out – this is a deload week. The aim is to drop the volume but keep some intensity. Just follow the general program, including the skill/strength this week