Saturday, August 23
“Be so good they can’t ignore you.”
—Steve Martin
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of biking, jogging or rowing
10 steps of walking lunges
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
Strength/Skill
WOD
Individual:
3 rounds for time of:
Run, 1200 m
24 Pull-ups (or 9 Muscle-Ups)
12 Dips
Walking Lunge, pick load, 60 m
Partner:
AMRAP 30
Any Split
Cool Down
Chest & Pec, hands behind
Hold 1-2 minutes.
Calves & Foam Rolling
Kneeling Lay Back
Hold 1-2 minutes.