WOD Friday 11.01.2019

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

Movement Prep:
Scap Push Up + T-Twist x 10 Alt reps
Up/Down Dog Push Up x 5 reps
Deadbug x 5 reps/Side
Knee Tuck + Samson Stretch x 10 Alt reps

Warm Up:

EMOM x 6 minutes
Min 1: Shuttle Run x 45 seconds (25ft O/B)
Min 2: 5 Scap Pull Up + 10 Beat Swing + 5 Hollow Rocks

Technique & Review:

2 sets
4 KB Swings
3 Ring Dips
2 Pull Ups
100m Jog
– Rest 60 seconds –

WOD

AMRAP in 12 minutes
3.6.9.12.15. etc..
KB Swing (24/16kg)
Strict Ring Dip
CTB Pull Up
*Perform 200m run after every round

*L2
AMRAP in 12 minutes
3.6.9.12.15. etc..
KB Swing (24/16kg)
Ring Dip
Pull Up
*Perform 200m run after every round

*L1
AMRAP in 12 minutes
3.6.9.12.15. etc..
KB Swing (Scale as needed)
Banded Ring Dip
Banded Pull Up
*Perform 200m run after every round