WOD Thursday February 1st

– Midday 3.0 from 10:30am-12:30pm

Mobility:
Dowel Front Rack Stretch x 60 seconds/Side
Pigeon Stretch x 1 minute/Side

Movement Prep: (AMRAP in 4 minutes)
5 Hip Openers/Leg
5 Hip Closers/Leg
10 BirdDogs
10 Supine Scorpines

Warm-Up: (AMRAP in 5 minutes)
7 Med Ball Clean
9 Scap Pull Up
12 Beat Swings
9 Scap Push Ups
7 KB Swings

Technique:

Review
– Burgerner Warm Up
– Hang Squat Clean
– Burpee Pull Up
– Burpee CTB Pull Up
– Burpee Bar Muscle Up

WOD

For time:
12.9.6
Hang Squat Clean (165/115)
Burpee Bar Muscle Up

*Pack
12.9.6
Hang Squat Clean (135/95)
Burpee CTB Pull Up
*Pup
12.9.6
Hang Squat Clean (95/65)
Burpee Pull Up
*If performing banded Pull Ups, complete all Burpees
then complete the Pull Ups.