Friday September 4, 2020

Warm Up

Mobility: 

Front Rack Fixer on Box 1:00  https://www.youtube.com/watch?v=eHGV1J6IyBw
10  Squat and Stand  https://www.youtube.com/watch?v=Dk2kXP_3Yn8

2 sets of:
6 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups (modify w/ negative pull-ups)

*Try to do complex unbroken  

Rest 1:00

9 Good Mornings
7 Front Squats
5 Strict Press
3 Thrusters 

Strength

Back Squat
5 x 3 at moderate weight (75-80% of your 1RM) 

WOD

4 Rounds
10/8 Cal Bike/Row
10 Thrusters
10 Pullups 

F:  3 rounds; Single DB Thrusters; Ring Rows
P1:  95/65
P2:  75/55
C:  5 rounds; DB Thrusters (50/35); C2B Pullups

Post-WOD Cooldown/Mobility (optional)

Wall Hinge Stretch 2:00  https://www.youtube.com/watch?v=oG7UqetNLXc