Saturday, 27 May, 2017
WARM UP – MOBILITY
Big dynamic joint warm-up
Green band shoulder stretch (Pecs, Overhead/Lats, Posterior shoulder)
Pre-squat hip opener lunge
—
Review beat swings+kipping pull-up technique
Review other WOD movements + scaling options
WOD A
BARBARA
Complete 5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
– Rest exactly 3 min between each round –
—
Record total working time to complete minus the 12 min of rest time.
— OR —
BARBARA (SCALED VOLUME)
Complete 5 Rounds for time:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
– Rest exactly 3 min between each round –
Record total working time to complete minus the 12 min of rest time.
ACCESSORY
7-10 min aerobic cooldown / flush (run, bike, or row)
Crossover symmetry “Iron scap” or “Plyo”
