Friday, January 3
The world is run by those who show up. — April Conway
Warm-up
2 minutes of easy jogging, biking or rowing
-then-
2 sets, not for time, of:
20 seconds of jumping jacks
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)
Strength/Skill
-
WOD
For time:
10 Chin-ups
10 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
9 Chin-ups
9 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
8 Chin-ups
8 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
7 Chin-ups
7 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
6 Chin-ups
6 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
5 Chin-ups
5 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
4 Chin-ups
4 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
3 Chin-ups
3 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
2 Chin-ups
2 Hang Power Snatches, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
1 Chin-up
1 Hang Power Snatch, pick load
Single Kettlebell Front Rack Carry, pick load, L 50 m/R 50 m
35:00 cap
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Bar hang for lats & chest
Hold 1-2 minutes.