Friday, May 6
WOD
Warm-up:
6 Minute AMRAP:
1 Rope get up
4 Walk out
5 Up down dog
6 Ring row
5 Burpee
4 DB snatch
1 Wall walk up
then
Rope climb practice
WOD:
Every 3 minute for 18 minutes (6 sets):
1 Rope climb (Rx+ legless, Scale-2 pullup+2 T2B)
14 DB snatch (Rx-50/35#, Scale I-35/25, Scale II-25/15))
1 Rope climb
7 HSPU (Rx+-Strict or deficit, Scale to DB strict press or pike pushup)
*Record times for each interval.
Mobility:
:30 Cat cow
:30 Child’s pose
:30 Puppy (L/R/M)
