Warm-up/Mobility

 

Lat/T-Spine Roll

 

KB Windmills x 10 each arm

KB Halos x 20 each direction

 

 

WOD A)

 

1RM Pull Up – 12 mins to find max. (Band assisted do 4 sets of 3 reps @ 31X1 Tempo w/thinnest band possible)

*Must be pronated grip

 

 

WOD B)

 

5 Rounds for time:

 

10 Hang Power Cleans (135/95)

15 Pull Ups

 

WOD C)

 

3 x 7-10 Strict GH Raises or 3 x 10 Weighted Hip Extensions

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