180510 – “Whippersnapper”

Pre Class Mobility:

Calf LAX

Rear Delt LAX

Warm up:

Tic Tac Toe

Side Swing>Scap Retraction>Pull-up

3 Rounds for quality:

3 Pull-ups + 3 Burpees

6 Pull-ups + 6 Burpees

Skill/Strength:

4x12 Weighted Pull-ups

*Scaled with bands or ring rows that will put you between 10 and 15 reps.

WOD: 20min AMRAP

Rx & Sport:

200M Run

45 Double-unders

15/12 Cal Bike

Scaled:

200M Run

45 Jump Rope

15/12 Cal Row

Mobility:

Calf LAX

Quad/IT FR