WOD Friday 08.16.2019

Mobility:
Runners Lunge x 1 minute/Side
Banded Lat Stretch x 1 minute/Side

Movement Prep:
BirdDog x 5 reps/Side
Crab Bridge x 10 reps
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps

Warm Up:

AMRAP in 4 minutes
“A” – Row or Bike
“B” – 2 rounds of:
3 Inch Worm + Push Up
10 Hollow Rocks

Technique & Review:

HSPU
– Piked x 3-5 reps
– Box HSPU x 3-5 reps
– Strict x 3-5 reps

2 primer sets of:
150m row or 250m Bike
HSPU x 2-4 reps
– Rest 60 second b/t sets –

 

WOD

4 rounds for time:
500m row or 1km Bike
HSPU
– Rest 1 minute b/t rounds –

*Comp – 10 Strict Deficit HSPU (4/2”)
*L3 – 15 Strict HSPU
*L2 – 12 HSPU
*L1 – 10 Box HSPU