WOD Tuesday 07.30.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Lying Pec Stretch x 1 minute/Side

Movement Prep:
Hip Opener/Closers x 5 reps/side
Kneeling Adductor Stretch x 10 reps/Side
Lying Shoulder Openers x 5 reps/Side

Warm Up:

AMRAP in 4 minutes
5 Push Ups
10 Hollow Rocks
10 Plate GTOH
5 Jump Squats

Technique & Review:

Pull Up
– Scap Push Ups x 10 reps
– Beat Swings x 10 reps
– Kipping Pull Up x 3-5 reps
– CTB Pull Ups x 3-5 reps

2 primer sets of:
5 Cal Row
1-2 Pull Ups
3 Burpees
4 Wall Balls
– Rest 60 seconds b/t sets –

WOD

In 20 minutes
60/50 Cal Row
Into…
AMRAP of
3 Bar Muscle Ups
6 Burpees (6″)
9 Wall Balls (20/14)

*L2
50/40 Cal Row
Into…
AMRAP of
3 CTB Pull Ups
6 Burpees (6″)
9 Wall Balls (20/14)
*L1
15 minutes
40/30 Cal Row
Into…
AMRAP of
3 Banded Pull Ups
6 Burpees
9 Wall Balls (Scale as needed)