Saturday, September 7
“You are never strong enough that you don’t need help.”
- Cesar Chavez
Warm-up
3 rounds, not for time of:
25 jumping jacks
5 hip & back extensions
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
10 bench press, empty bar (or floor press)
(NTE 10:00)
Strength/Skill
4 RFQ:
DB Pullover x12 @ 2111
DB Tricep Extension x12 @ 2111
WOD
5 rounds for max reps of:
max rep Bench Press, 1x bodyweight
max rep Pull-ups
Athlete Instructions
Rest as needed between rounds.
Goals
Lynne- Total of 87 reps or more for Men; Total of 70 reps or more for Women
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.