24 Oct 2014

Warm Up:
3 mins row @ warm up pace

Squat therapy + scorpion & iron cross

Sets of 10:
Scap pull up
Scap push up
Cobra to down dog

Shoulder stability:
1 x 10 each side Passive internal rotation with dowel
2 x 5 each side single arm slow descent to side plank on ring (focus on keeping shoulder retracted and depressed through movement)
1 x 10 each side banded internal rotation (always ensure shoulder is retracted for each rep)
1 x 10 each side banded external rotation (")
1 x 10 per side Standing row with band
1 x 10 per side external rotation with arm abducted 90 degrees (with band)
2 sets 1 per side 30 sec hold sleeper stretch

4 MINs accumulated Hang time (work your false grip!)

WOD:
12 MIN EMOM
1 Rope Climb
2 Muscle Ups

Rx2:
1 Rope Climb
2 Jumping Muscle Ups

MOD:
1 length sitting sled pull
2 low ring muscle up transition (with press out, from toes if needed)