Thursday, July 31

“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.”

—David Brinkley

Warm-up

AMRAP 10’, of:

1 minute of biking, rowing or jogging

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 push-ups

Strength/Skill

A)

50 Dips

Athlete Instructions

For time, or not.

Any style.

Movement Demos

• Dips off box or bench

B)

50 Pull-ups

Athlete Instructions

For time, or not.

Any style.

WOD

Untimed buy-in:

12 L/12 R Single Arm Dumbbell Press, pick load

Athlete Instructions

Dumbbell / Kettlebell

Movement Demos

• One Arm, One DB Shoulder Press

• One arm KB Press

Then, for time:

50/35 Air Bike Calories (Go fast. Hang on. This is gonna hurt.)

Cool Down

Bar hang for lats & chest

Hold 1-2 minutes.

Pec stretch, laying on side.

1-2 minutes per side.

• Bar hang for lats & chest

• Pec stretch, laying on side.