09.22.2020

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)