Mobility: ROM WOD: “AKA Flexy” (18:45)

 

Warm up:

15 cal row

7 Burpees over the rower

15 ring rows

7 good mornings w bar

7 Push press w bar

 

 

Skill: EMOM x 8 “Pull Up Progression”

 

Odd: 3 Negatives with a 3 sec hold with chin over bar (the top) and 3-5 sec descent

 

Even: 30 Sec Hollow Hold with PVC (Shoulder blades off the ground)

 

-S1: 3 Negatives with feet on box using barbell in rack (body in L sit position)

-RX+: Weighted Pull ups or L-Sit Pull Ups

 

 

WOD: “Diane”

For Time:

21-15-9

Dead Lifts 225/155

HSPUs

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