Learn about and register for our 2023 Intramural Open here

Warm-Up

2 Minute Bike or Row

Then,

3 Rounds:

:10 Bar Hang
5 Single Arm Ring Rows
10 Pineapple Pickers
:15 Plank Hold

Strength/Skill

Three Sets, Not For Time:

Rope Climbs x 1-3 Reps
Handstand Hold or Plank Hold x :30
Superman to hollow roll x 5 Reps, hold 3 seconds each position

WOD

10 Minute AMRAP:

DB Complex, Right Arm 50/35
DB Complex, Left Arm
20 Sit-ups

DB Complex:
3 DB Hang Power Cleans, 3 DB Front Squats, 3 DB Shoulder to overhead