Wednesday, September 28
WOD
Warm-up:
10 PVC passthrough
75′ Bear crawl
75′ Walking Samson lunge
:30 Dead hang pullup bar
:30 Front rack PVC stretch each side
150m Run
10 Hawaiin squat
10 Snap to superman
10 Snap to hollow hold
5 Kip swing
3-5 Pullup or Ring row
5 Front squat w/ 3 second pause in bottom
WOD:
20 minute AMRAP:
1-2-3-5-6-7-8-9-10
Front Squat (Rx-135/95, Scale I-105/75, Scale II-85/55, Scale III-65/40)
Pullup (Rx+ strict pullup, Rx-kipping, Scale-Ring row)
*Run 200m after each set of pullups. If you complete the set of 10, start back at 1.
Mobility:
1:00 Foam roll quads
1:00 Couch stretch
