181109 - “Tri-Sickle”
Warm up:
Cardio
Barbell Warm up
Dry Run
WOD: 3x 4min AMRAPs with 4 min Rest between.
Rx:
AMRAP #1
25/20 Cal Bike Buy-in
9 Shoulder to O/H (115/75)
9 Pull-ups
AMRAP #2
25/20 Cal Bike Buy-in
6 Shoulder to O/H (135/95)
6 C2B Pull-ups
AMRAP #3
25/20 Cal Bike Buy-in
3 Shoulder to O/H (155/105)
3 Bar Muscle-ups
Scaled: (20RM/50%), (15RM/60%), (10RM/70%)
Sport: (135/95), (165/115), (185/135)
Mobility:
Shoulder Stretches
Trap LAX