Wednesday, July 28
WOD
Happy Birthday Ryan Ware!
Warm-up:
10 PVC passthrough
10 Halo (5 each side)
5 Yoga pushup
15/10 Calorie row
W/ empty barbell
5 Strict press behind the neck
4 Strict press in front of neck
then
10 T-spine opener
2-4 Strict pullup & 2-4 dip or 1-2 Muscle-up
15/10 Calorie row
WOD:
A) 5 minute AMREP:
Muscle up or strict pullup & dip
B) 4 Rounds for time of:
30/24 Calorie Row (scale to 24/18)
20 Barbell Strict press (Rx 95/65, Scale II 75/50, Scale I 55/35)
*16 minute cap.
Mobility:
1:00 Archer
1:00 Puppy dog
