WOD Saturday 07.06.2019

Mobility:
3 Pos Shoulder Stretch x 30s/Pos
Figure 4 Wall Stretch x 1 minute/Side

Movement Prep:
Inch Worm x 3 reps
T-Twist x 10 Alt reps
V-Step x 25ft
Bear Crawl x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” – 1 round of:
10 Plate GTOH
5 Ring Rows
10 Hollow Rocks

Technique & Review:

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

2 sets to Build to Workout Weight
Row x 5 Cals
50ft Front Rack Carry x 50ft
50ft Farmer Carry x 50ft
HSPU x 3-5 reps
– Rest 60 seconds –

WOD

For time:
Cal Row
100m Front Rack Carry
HSPU
200m Farmer Carry
HSPU
100m Front Rack Carry
Cal Row

*Comp – 50/35 Cal Bike – 32/24kg – 25 Strict HSPU
*L3 – 50/40 Cal Row – 24/16kg – 15 Strict HSPU
*L2 – 40/30 Cal Row – 16/12kg – 20 Strict HSPU (Box or Plate + Ab Mat)
*L1 – 35/25 Cal Row – Scale as needed – 20 Strict HSPU (DB Press or Piked)