Saturday, 21 October, 2017

WARM UP – MOBILITY
Big dynamic joint warm-up + stretch out.
2 rounds:
15-20 banded good mornings
8-10 beatswings / kipping practice
2 wall walks w/ 10-15s hold / shrugs at the top

Coaches, review WOD movements + scaling options.
7-8 min to warm-up for WOD

WOD A
BRADSHAW
10 Rounds for Time:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

30 min time cap
Adv/Competitive athletes; complete the HSPU’s strict today if possible.
Deadlift should be no more than 60-65% of 1RM
Int/Beg athletes scale the pull-up volume down to 6-8/round (jumping pull-ups or ring rows)

ACCESSORY
5-7 min cool down bike or row
10-15 min focused mobility work