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:

Dips or Ring Dips x 5-10 Reps
Strict HSPU or Unsupported Strict Press x 5
Supine Barbell Rows x 6

WOD

10 Minute AMRAP:

500 Meter Row

Then with the remaining time, complete…

8 Single Arm DB OH Lunges, Right 50/35
8 Single Arm DB OH Lunges, Left
20 Double-Unders