Mobility

Wall Stretch x 2

10 Good Mornings

10 Pass throughs

10 Trunk twist

10 Second bar hang

10 Giant Arm Circles

Wrist stretch

 

Warm up:

2 ROUNDS:

200m Row

10 Banded Squats

10 Band Pull Aparts

10 Push Ups

 

Skill/Strength: EMOM x 5

2 Strict HSPUs + 4 Kipping HSPUs

 

-Rx+: 2 Deficit Strict HSPUs + 4 Deficit Kipping HSPUs

-Scale options:

  1. Hand Stand Hold for 10-15 seconds
  2. 2 Wall Walks
  3. Pike or Box HSPUs

 

Strength/Skill: (12 mins) DB Work: Choose a moderate weight, NOT Heavy

  1. 3x10 DB Overhead Lunges
  2. 3x8 DB Power Snatch (each arm)
  3. 3x6 DB Man Makers (push up+row+squat clean thruster)

 

 

WOD: "The Greek Tragedy"

3 RFT: (17 min Time cap)

9 Power Snatch 135/95

9 Thrusters 135/95

21 Box Jumps 24/20

21 Abmat Sit ups

15 Air Squats

15 Burpees over the bar

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