Thursday June 30, 2022

Warmup

2 Rounds:

10 SA Bent Over Row

10 SA Presses

:30 Plank

10 Mountain Climbers

Mobility

Banded Shoulder Distractions :30/Side

Skill/Strength

Establish a 5 rep max strict press

Write down your weight.  You will need it going forward.

Then…

3x5 at 80%

WOD (25 minute time cap)

5 rounds:

20 pushups

500m row

F:  reduce reps and/or rounds; box pushups

P1:  as written

P2:  15 pushups

C:  9 strict handstand pushups (round 1); 12 kipping HSPU (round 2); 15 wallclimbs (round 3); 18 ring dips (round 4); 21 pushups (round 5)

Modify the Comp version by reducing the reps.