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