Warm Up:
Dynamics
Scap pull ups
Scap push ups
Quadruped crawl
wall walks
inch worm
Dowel shoulder mobility
Work up to 1RM weighted strict pull up (no more than 5 attempts in total so start at an appropriate weight)
Rx2: Work up to 1RM smallest band strict pull up
WOD:
GI Jane
100 Burpee Pull Ups for time
Rx2:
100 Burpee/Low bar pull ups
MOD:
100 burpee/ring rows
No comments:
Post a Comment