WOD Friday 01.10.2020

Mobility:
Pigeon Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Supine Scorpion x 10 Alt reps
Deadbugs x 5 reps/Side
Banded Lateral Walk x 10 steps R/L
Banded Walk x 10 steps FWB/BWD

Warm Up:

EMOM x 5 minutes
5 KB Deadlifts
7 Ring Rows
9 Hollow Rocks

Technique & Review:

Deadlift
– Good Mornings
– RDL
– Deadlift

Pull Up
– Scap Pull Up
– Beat Swing
– Strict Pull Up
– Kipping Pull Up

6 minutes to for 2-3 sets of:
5 Wall Balls
3-5 Pull Ups
3 Deadlifts
– Rest as needed b/t sets –

 

WOD

3 x 5 minute AMRAP
15 Wall Balls (20/14)
10 CTB Pull Ups
5 Deadlifts (225/155)
– Rest 2 minutes b/t sets –
*Start the new set where you left off in the previous one.

 

*L2

3 x 5 minute AMRAP
15 Wall Balls (20/14)
8 Pull Ups
5 Deadlifts (185/135)
– Rest 2 minutes b/t sets –

*L1

3 x 5 minute AMRAP
15 Wall Balls (scale as needed to 10ft)
10 Banded Pull Ups
5 Deadlifts (135/95)
– Rest 2 minutes b/t sets –