Saturday, 7 October, 2017

WARM UP – MOBILITY
500m Run + Dynamic stretch out including:
Hollow / Superman
Active passive hang / Beat swing
Green band P-chain floss and shoulder/overhead stretch

Review deadlift (touch and go) and bar muscle up technique, then give 8-10 min to warm-up for WOD and practice bar muscle ups.
Experienced athletes, build deadlift heavier than WOD weight for a few sets of 4-6 reps.

WOD A
BARRAZA
AMRAP 18 Minutes:
Run 200 meters
9 Deadlifts (275/185)
6 Burpee bar muscle-ups
Scale BMU’s to 6 brupees + 4-6 jumping bar muscle ups, or 6 burpee pull-ups / burpee jumping pull-up.

ACCESSORY
3 rounds:
30-40 Banded good mornings
45-60s Weighted plank hold
15-20 banded straight arm lat press down (w/ dowel)

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