WOD Friday 02.07.2020

Mobility:
Banded Front Rack Stretch x 1 minute/Side
Pigeon Stretch x 1 minute/Side

Movement Prep:
Samson Stretch x 25ft
Cossack Squat x 10 Alt
V-Step x 25ft
Upward & Downward Dog x 5 reps

Warm Up:

AMRAP in 5 minutes
“A” – Row or Bike
“B” – 1 round of:
2 Inchworm Push Up
6 Alt V-Ups
10 Banded Squats

Technique & Review:

Pull Up/TTB
– Scap Pull Up
– Beat Swing
– Knee Tuck

Thruster
– Press
– Push Press
– Front Squat

5 minutes for 2 sets of:
1 Burpee Pull Up
3 TTB
5 Thrusters
– Rest as needed b/t sets –

WOD

AMRAP in 15 minutes
3 Burpee Pull Ups
6 TTB
9 Thrusters (95/65)

*L2

AMRAP in 15 minutes
3 Burpee Pull Ups
6 TTB
9 Thrusters (75/55)

*L1

AMRAP in 15 minutes
3 Burpees + 3 Pull Ups
6 Knee Tucks
9 Thrusters (Scale as needed)