Thursday, 20 October, 2016
WARM UP – MOBILITY
Dynamic full body warm-up (squat / hanging / kipping pull-up prep)
Green band hip opener (anterior + posterior) + front rack stretch

Tech: Squat Clean + Front squat
Kipping pull-ups

WOD A
FRONT SQUAT X 10
Every 3 min x 5 sets (15 min):
10 x Front squats (start at ~55-60% of 1RM and only add weight as needed for successful, quality sets of 10)
– Rest 10-15s
10-15 x Kipping/Butterfly pull-ups (Sub 8-10 jumping pull-ups instead of banded or ring rows today)
– Rest remainder of the 3 min –

Front squat barbell should be cleaned up from the floor (beginners may use a rack if needed)
(Squat clean + 9 Front squats, or Power clean + 10 front squats)

WOD B
BULGARIAN SPLIT SQUAT X 8
8 reps per leg at 31X1 tempo holding DB’s or KB’s in each hand – record in lbs

Complete 3 rounds for quality: (15-20 min or remaining class time)
8/leg x Bulgarian Split Squats (3,1,X,1)
15-20 x GHD Sit-ups (beginners scale reps and ROM or sub to V-sits)
2-3 Rope climbs (Adv. 1-2 Legless per round if possible)

ACCESSORY
2 min each/side:
Couch stretch
Pigeon pose (or elevated pigeon)
Weighted straddle