WOD 7.8.13

A. Strength:

Shoulder to Overhead: 6 x 3

B. 5 Rounds for time:

  • 30 UFC’s*  (in memory of Anderson Silva)
  • 20 One-legged Ring Row
  • 10 Shoulder to Overhead (75lb/45lb)

*UFC’s = move from the squat position to the ground and back to the squat. The goal is to never stand up from the squat position

one leg ring row

 

 

 

 

 

 

 

 

 

ring-rows1

 

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