Tuesday, 6 June, 2017

WARM UP – MOBILITY
Full body dynamic warm-up + stretch

Review / warm-up 3 barbell movements with empty bars
Review WOD movements + scaling options
8-10 mins to warm-up to working weights and practice other WOD movements

WOD A
3 COUPLETS
Complete for time
1) 15-12-9 reps of
Deadlift (275/185lb) (no more than 70% of 1RM)
3/2 Rope Climbs after each set

-Rest 4 mins-

2) 15-12-9 reps of
Hang Power Cleans 165/110lb
Strict Handstand Pushups (scale to kipping, pike, or DB press)

-Rest 4 mins-

3) 15-12-9 reps of
Shoulder to overhead (135/95lb)
Toes to Bar

ACCESSORY
5 min aerobic cooldown/flush (row/bike/run)
Crossover Symmetry “plyo” or “Iron scap”
10-15 min focused mobility / rolling / stretch out