Tuesday July 13, 2021

Warmup

2:00 Bike/Row

10 x Banded Pull Aparts

10 x Banded Pull Downs

With empty barbell:

                10 x Elbow Rotations

                5 x Front Squats

                5 x Strict Press

                5 x Thruster

Mobility

10 x Squat w/ Reach

:30/Side Samson

10 x Shin Switch

Skill/Strength

Back Squat 20 reps unbroken

Add weight from last week

WOD

Thrusters 10-1

5 burpee pullups after each round (50 total)

F:  dumbbell thrusters; 5 burpees; 5 jumping pullups

P1:  95/65; chest to bar pullups

P2:  75/55; regular pullups

C:  115/75; strict pullups