Thursday, August 5

Warm-Up:

3:00 Athlete’s Choice (bike/row/run/jump rope)

5:00 of:

10 PVC Pass Throughs 

10 PVC Lifts 

Forward Crab Walk 

Backward Crab Walk 

10 Scap Push-ups 

-- then – 

Stretch your wrists on the ground with hands facing forwards, backwards and sideways. Stretch your biceps by laying on your stomach with arms out to your sides and rotating your body.

Skill:
-

Strength:

PU Program:

Active Bar Hang 3x:30

Feet elevated ring row 3x8

Hollow hold 3x:20/:40 rest

MU Program:

Chest to Ring Pull-up 3x5

Banded Seated Ring MU 3x20 (building muscle memory here)

Hollow Hold 3x:20/:40 rest

WOD:

4 Rounds

9 Burpee Box Over (24/20)

15 DB Front Squats (50/35)

21 Row Cal

Athletes begin a new round every 4:00. If you finish a round early, can rest until next 4:00 round begins. Athlete score is final/4th round time.

Mobility:

Banded shoulders (5 min)