WOD 2/13/2019


Published February 13, 2019


PreWod

Huddle Game (7 mins)
All but one person get in a "huddle", arms over each other's shoulders. Then choose one person in the huddle that the group must "protect" from the one person who is outside of the huddle, and whose goal is to tag that "protected" person.

3-5 minutes, easy rounds of:
10 Banded External Rotations (each side)
10 Banded Internal Rotations (each side)
10 Wall Push-ups or Push Ups
10 Sotts Press w/ PVC

Movements

Ring Dip 10 X 3

EMOM... 1 Muscle Up, 3-5 Ring Dips or Jump to Stabilize (pick your poison but have success)

MetCons

FT: Wall Ball, Row, Wall Ball

For time:
25 Wall-balls (20/14)
500m row
25 Wall-balls (20/14)

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