Tuesday, September 24
WOD
Warm-up:
10 PVC passthrough
10 Ring row
10 T-spine opener
4 Up down dog
16 Shoulder tap in plank
1 Wall walk up w/ 6 Shoulder tap
10 PVC halo
10 Strict press
5 Scap pull-up
5 Lat pull
2-3 Strict pull-up
3 V-up complex
3-5 C2B pullup
WOD:
7 minute AMRAP:
4 Strict Pull-up
12 Shoulder tap
Rest 2 minutes
7 minute AMRAP:
8 C2B pull-up
8 V-up complex
Rest 2 minutes
7 minutes:
2 RM Strict press
Spend 7 minutes building to a heavy set of 2
Mobility: (To be performed after class or at home)
1:00 Puppy
1:00 Archer
