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9/14/2020

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Warm up – 10 min: 

  • 15 Rocking hip flexor mob/side
  • 1 arm Overhead carry
  • 60 sec Close grip bar hang
  • Band series

Strength:

  • Back Squat 9,7,5
  • Bent over row 3×10

Conditioning: 

Partner WOD – For time:

  • 10 Strict press
  • 10 weighted pull ups
  • 50 ft. DB Front rack walking lunge
  • 20 strict press @ lighter weight
  • 20 Strict Pull ups
  • 50 ft. DB Front rack walking lunge
  • 30 Strict Press @ lighter weight
  • 30 Chest to bar pull ups
  • 50 ft. DB Front rack walking lunge
  • 40 Strict press 45/35
  • 40 Pull ups

Split the reps

Scaling options = challenging pull up variation for 5 reps and then progressively decrease difficulty

For example: 5 body weight pull ups – 10 Jumping pull ups w/ slow negative – 15 banded pull ups – 20 ring rows