Warm Up:
Roll out & mobility
Dynamics
Shoulder activation
ankle/calf/achilles mob
WOD: Rest two minutes between sections, move onto the next one when you have completed
A) Death by Pull Ups Plus 1 rep emom
Rx2: 45 lb plate under pull up bar, jumping pull ups
MOD: Low bar (start at 5 reps and +1 after that)
B) 100 double unders for time
Rx2: 500 singles
C) 20 BW back squats for time
Rx2: 75% BW
MOD: 65% BW
No comments:
Post a Comment