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WARM-UP
1) Dynamic Running Warm-Up
2) Prone PVC Pipe Pass Throughs
3) Reverse Grip PVC Pipe OHS
4) Scap Pull-Ups & Kipping on Rings
SKILL: OHS, Ring Pull-Ups
ACTIVE MOBILITY
1) Lat Smash
2) Banded OH Distraction
3) Calf Smash
4) Anterior Ankle Mob.
WOD: Perform the following for time:
21 OHS (95/65)
21 Ring Pull-Ups
400m Run
15 OHS
15 Ring Pull-Ups
400m Run
9 OHS
9 Ring Pull-Ups
400m Run
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: L Sit, accumulate 90s
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)