WOD 2/9

A. Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds

B. 14:00 EMOM
Min 1 – 1 Deficit DL @ 70-85%
Min 2 – 3 Weighted Ring Dips (or progression)
*all sets across % or progression

C. 8:00 AMRAP
Chest-to-Bar Pull-up @ 12/8/8 Ring Rows
12 Front squat  @ 135 / 85 / 55
40′ bear crawl
Optional ‘Cash Out’:
30s plank, 15 Russian kb swings, 4 rounds

Scaling Guide:
– 3 – 6 rounds, about 1:45 per round.
– Scale up: 15 c2b, 20′ hs walk instead of bear crawl.

“With the new day comes new strength and new thoughts.”- Eleanor Roosevelt