Tuesday, 17 October, 2017

WARM UP – MOBILITY
Big dynamic joint warm-up + stretch out
– Review / warm-up barbell movements with an empty bar or dowel (Clean / S2O / Snatch)
– Review other WOD movements and scaling options
– 7-10 min to warm-up, build to working barbell weight, and set up for WOD.

WOD A
THE OPEN AMRAP
Complete AMRAP in 20 minutes:
45 Wall Balls (20/14lb – 10’ target)
40 Toes to Bar
35 Box Jumps (24/20″)
30 Burpees over the bar
25 Chest to bar pull-ups
20 Cleans (145/100)
15 Shoulder to overhead (145/100)
10 Snatches (145/100)
10/5 Ring Muscle ups (10 for Male / 5 for Female)

Scale the reps / movements so that you can get to the barbell work at the end.
Muscle ups can be scaled to Ring dips for today.

ACCESSORY
5-7 min Bike or Row (60-70% effort – aerobic cooldown)
Crossover Symmetry “Iron Scap” or “Plyo”
10 min mobility work