WOD Friday 06.07.2019

Mobility:
Banded Lat Stretch x 1 minute/Side
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Quad T-Spine Opener x 5 reps/Side
Inchworm + T-Twist x 10 Alt reps
Kneeling Adductor Stretch x 10 reps/Side
Supine Scorpions x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
200m Jog
Into
5 Ring Rows
10 Walking Lunges
25ft Burpee Broad Jump

Technique & Review:

Rope Climb
– Stand to Lower x 1-2 reps
– Foot Lock & Hang x 2-3 reps
– Foot Lock & Extend x 2-3 reps
– Rope Climb x 1-2 reps

WOD

3 rounds for time:
Rope Climbs
35 Wall Balls (20/14)

*Comp – 1 Legless + 2 Rope Climbs
*L3 – 3 Rope Climbs
*L2 – 2 Rope Climbs & 25 Wall Balls
*L1 – 1 Rope Climb or 3 Stand to Lowers & 20 Wall Balls

Cool Down
2 minute – Row or Bike
25ft Samson Stretch
Banded Lat Stretch x 1 minute/Side
25ft V-Step
Lying Pec Stretch x 1 minute/Side