Tuesday, October 1
WOD
Happy Birthday, Casey Martinez!
Warm-up:
5 Walk-out
10 T-spine opener
20 Mountain climber
5 Scap pull
5 Lat pull
10 Strict press w/ empty bar
10 Band pass through
10 Band pull-aparts
5 Yoga push-up
20 Single under
10 Double under
WOD:
A) Strict press wave
5-3-1-5-3-1
*13 minutes.
B) Against a 10 minute running clock:
Buy-in: 10 Bar Muscle-up (Scale to jumping BMU or 20 Strict Pull-up or ring row & 20 Ring dips or HRPU)
then AMRep in remaining time of:
1-2-3-4-5…C2B Pull-up (COB or ring row)
20 DU (30 SU)
*Continue to add 1 Pull-up followed by 20 DU until 10 minutes is up.
Mobility: (To be performed after class or at home)
1:00 Low dragon
1:00 Archer
