WOD Saturday 07.20.2019

Mobility:
Runners Lunge x 1 minute/Side
Overhead Banded Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
25ft Knee Tuck to Samson Stretch
25ft V-Step
25ft Alt Leg Swing
25ft Cross Over Lunge
25ft Hip Opener/Closer

Warm Up:

10 minutes of:
– Coach Led Running Drills

Technique & Review:

Ring Dips
– Ring Support x 5-10 seconds
– Dip Support x 5-10 seconds
– Jump to Supports x 3-5 reps
– Ring Dip Lowers x 3-5 reps
– Ring Dip x 3-5 reps

Pull Up
– Ring Row x 5 reps
– Scap Pull Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5

2 primer sets
100m Med Ball Jog
3 Ring Dips
4 Pull Ups
5 Wall Balls
– Rest 60 seconds –

WOD

“Ride the Lightning”
5 rounds for time:
200m Med Ball Run
9 Ring Dips
12 Pull Ups
15 Wall Balls

*Comp & L3 – Med Ball 20/14 – Strict Dips
*L2 – 5 rounds – 6.9.12
*L1 – 4 rounds – 6.9.12