Tuesday, September 17
WOD
Warm-up:
10 PVC passthrough
10 Ring row
10 Floor slide
10 Bootstrapper
1 Wall walk up w/ :10 hold
10 Top down deadlift
10 Strict press
5 Lat pull
5 Kip swing
3 DSC
3-5 C2B pullup
Warm-up HSPU & DL
WOD:
Ladder AHAP in 8 minutes
1-2-3-4-5-6…
C2B Pullup (Scale to COB or Ring row)
HSPU (Scale to Pike PU on box or Seated DB press)
Deadlift (Rx-255/175, Scale I-185/125, Scale II-145/100, Scale III-95/65)
Rest 3 minutes
then
Against an 8 minute running clock, ladder back down with the goal of completing the same amount of work in 8 minutes.
Mobility: (To be performed after class or at home)
1:00 Lying knee twist
1:00 Archer
