Tuesday, July 29
“There are two days in the year that we can not do anything, yesterday and tomorrow”
—Mahatma Gandhi
Warm-up
3 minutes of rowing, biking or jogging
-then-
3-4 rounds, not for time, of:
20 jumping jacks
20 m bear crawl
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
5 shoulder presses
5 push presses
Strength/Skill
Superset:
Deadlift 12-12-12
Movement Demos
Bench Press 12-12-12-12
Movement Demos
WOD
21-15-9 reps, for time of:
Push Press, 65% 1RM
Chest-to-bar Pull-up
Cool Down
Glute Stretch
Hold 1-2 minutes per side.
Chest & Pec, hands behind
Hold 1-2 minutes.