Friday, June 6
“May I never be complete. May I never be content. May I never be perfect.”
—Chuck Palahniuk
Warm-up
2 rounds, not for time, of:
2 minutes of easy jogging, biking or rowing
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
3-5 inchworm push-ups
10 seconds ring dip top position hold
Strength/Skill
5 rounds for quality of:
10 Shoulder Press, pick load
1 Legless Rope Climb, 15 ft (1 Rope Climb or 3 Rope Lowers)
Movement Demos
Then:
Strict Ring Dips 5x max rep
Rest as needed between sets.
Movement Demos
WOD
3 rounds for time of:
12 Burpees
12/8 Air Bike Calories
Cool Down
Cobra Stretch - abs
1-2 minutes
Pec stretch, laying on side.
1-2 minutes per side.