WOD Tuesday 06.04.2019

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

Movement Prep:
Banded Pass Throughs x 10 reps
Banded Pull Aparts x 20 reps
Kneeling DB Press x 10 reps/Arm
Scap Push Up + T-Twist x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” Rows or Bikes
“B” 2 rounds of:
Inch Worm + Push Up x 3 reps
Hollow Rocks x 6 reps
Alt Box Step Ups x 6 reps

Technique & Review:

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

2 rounds to Build to Workout Load & Height
5 Cal Row
6 Alt DB Snatch
5 HR Push Ups
6 CTB/Pull Up/ Banded
3 Box Jumps
– Rest 60 seconds b/t sets –

WOD

AMRAP in 20 minutes
50/35 Cal Row
40 Alt DB Snatch
30 HR Push Ups
20 CTB Pull Ups
10 Box Jumps

*Comp
DB Snatch (60/40)
HSPU
Box (30/24″)
*L3
DB Snatch (50/35)
Box (24/20″)
*L2
40/30 Cal Row
30 Alt DB Snatch
20 HR Push Ups
15 CTB Pull Ups
10 Box Jumps
*L1
35/25 Cal Row
30 Alt DB Snatch (Scale as needed)
20 HR Push Ups 
15 Banded Pull Ups
10 Box Jumps (Scale as needed)