WOD Friday 12.06.2019

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

Movement Prep:
Lying Shoulder Openers x 5 reps/Side
90/90 Hip Openers x 5 reps
Russian Squats x 10 reps

Warm Up:

AMRAP in 5 minutes
“A” Row
“B” 1 round of:
10 Beat Swings
10 KB Swings
20 Banded Squats

Technique & Review:

OH Squat
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

In 7 minutes complete 2 sets of:
7 Cal Row
5 OH Squats
3-5 Pull Ups

WOD

For time:
75/60 Cal Row
100 OH Squats (45/35)
50 Pull Ups

*L2

For time:
60/50 Cal Row
75 OH Squats (45/35)
40 Pull Ups

*L1

For time:
50/35 Cal Row
50 OH Squats (45/35)
30 Banded Pull Ups