Thursday November 4, 2021

Warmup

250m Row

10 PVC Pass Throughs

2 Rounds:

:20 Hollow Body Static Hang

10 Russian KBS

10 Bird Dogs

10 Air Squats

Mobility

Banded Shoulder Distraction 1:00/Side

Skill/Strength

Strict Weighted Pullups 4x3-5

4 sets of 3-5 reps.

Use a weight vest or belt.  Or do unweighted.  Or do jumping pullups with a controlled negative.

WOD (25 minute time cap)

250m row

3 rounds of Cindy

500m row

5 rounds of Cindy

750m row

7 rounds of Cindy

1 round of Cindy is:  5 pullups > 10 pushups > 15 air squats

F:  1/3/5 rounds of Cindy; ring rows; box pushups

P1:  as written

P2:  2/4/6 rounds of Cindy

C:  increase row to 300m/600m/900m; chest to bar pullups