Thursday, August 19, 2021
WARM UP – MOBILITY
2-3 mins shoulder circles & rotations

Green band shoulder stretches x 30-40 secs each: pecs, posterior, lats

2 Sets:
8-10 Ring rows / 8-10 Scap pull-ups
4-5 Inch worms / 8-10 Down dog HSPU’s
8-10 Seated leg lifts + 10-15 sec hold / Hollow rocks

WOD A
(22.5 mins)
E2.5MOM x 4 sets:
6-8 Strict HSPU’s
6-8 Strict pull-ups
20-30 secs Parallette L-hold

  • rest 2.5 mins –

E2.5MOM x 4 sets:
8-12 Dips
8-12 Ring rows
20-30 secs hollow rock

WOD B
TAKE MY BREATH
10 min AMRAP:
10 Knees to elbow
14 SA KB shoulder to overhead 24/16kg

30 Double unders

  • 7 STO per side
  • DU’s less than 30 secs

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