February 17, 2016

 

a) WARM UP:

  • Jog (to the pole)
  • 5 scap push ups
  • Back pedal (back)
  • 5 air squats
  • Side Shuffle
  • 5 push ups
  • Side Shuffle
  • 5 jumping jacks

Then 2x:

  • 10 scap pull ups
  • 1 min thoracic roll
  • 10 face pulls
b) STRENGTH

15 min max. to Superset:

  • 8-10 unbroken strict pull ups (if you don’t have that amount, band as needed or do supine rows with the barbell)
  • 10 strict press

Rest 2 min between sets

c) WOD:

9 min AMRAP:

  • 3-6-9-12…HSPU
  • 30 DU between rounds
d) ACCESSORY WORK:

  • 2 x 10 baby swings on the rings
  • 2 x 10 medium swings
  • 2 x 10 high swings (think hips to rings)

*Bow and hollow position, feet together

e) RECOMMENDED MOBILITY:

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