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