Thursday, October 24

Warm-up

2 minutes of easy biking, jogging or rowing (approximately 50% of your effort)

10 seconds of tuck hold position

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 or Ring Rows

10 Push-ups (or knee push-ups)

(NTE 10:00)

WOD

Part I:

For time (NTE 7:00):

50 Burpee Box Jump Overs, 24/20 in

Movement Demos

• Burpee Box Jump Over

8 min rest, then:

Part II:

5 rounds for time of:

Row, 500 m

12 Knees-to-elbows (hanging knee raises)

8 Bench Press, 1x bodyweight

Cool Down

Chest & Pec, hands behind

Hold 1-2 minutes.

Straddle Stretch

Hold 1-2 minutes.

• Chest & Pec, hands behind

• Straddle Stretch