05.02.2018

Warm-up

EMOM

Metcon (No Measure)

EMOM x 20 Minutes (4 Rounds):

Minute 1: 5-7 Tire Flips

Minute 2: 25′ Handstand Walk

Minute 3: 10 Bent Over Row (95/65)

Minute 4: 7/5 Ring Dips

Minute 5: 60 second recovery row (easy pace)
Scaling Options:

Shoulder Taps (against wall), Partner-Assisted Walks, Handstand Hold (against wall)

Matador Dips / Banded Dips / Bench or Box Dips

* Stagger start by 1 minute if more people than rowers so that everyone ends the round on recovery row.

Cash Out

Metcon (No Measure)

Get “Swole & Flexy” with 05/02/18 ROMWOD