Wednesday August 25, 2021

Warmup

2 Rounds:

150m Row

10 PVC Pass Throughs

10 Banded Pull Aparts

10/Arm Banded Single Arm OH Press

10 Scapular Push Ups

10 Hollow Body Swings

Mobility

:30 Downward Dog

10 Downward Dog Toe Taps

Skill/Strength

Bench Press 4x5

WOD

AMRAP 17

6 pullups

9 pushups

12 situps

At any point during the 17 minutes you must also perform the following:

450m row x2

2 laps kb farmer carry x2

F:  light kbs; 350m row; ring rows; box pushups

P1:  55/35 kbs

P2:  35/25 kbs

C:  70/45 kbs; and:

Rounds 1-2:  bar muscle ups; strict handstand pushups; ghd situps

Rounds 3-5:  strict pullups; kipping handstand pushups; ghd situps

Rounds 6+:  chest to bar pullups; regular pushups; regular situps