Monday, September 23

If a man does not keep pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music which he hears, however measured or far away.

Henry David Thoreau

Warm-up

3 Rounds, not for time, of:

1 minute of easy jogging, biking or rowing

20-30 seconds of jumping jacks or single-unders

5-7 Squat Jumps

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

1 x Burgener Warm Up with empty bar (45/35) (see video below)

(NTE 10:00)

Strength/Skill

3 RFQ (Superset)

10 Low Ring Muscle-ups (use as little leg as possible)

Then choose one of the following:

GHD Hip Extensions x15

3 sets of 12-15 reps

Or:

Barbell Good Morning x15

Slow and controlled movement, weighted if you want.

WOD

9 rounds for time of:

3 Power Snatches, 135/95 lbs

6 Pull-ups

Cool Down

Wall Shoulder Stretch

Hold 1-2 minutes.

Hamstring Stretch

Hold 1-2 minutes per side.

• Wall Shoulder Stretch

• Hamstring Stretch