7.10.17

REMINDER: Sign-up for the fundraiser/competition on Saturday, August 5th! Details about divisions, WOD's, times, etc. to come!

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 push-ups
30 arm circles

Group warm-up
:40 box shoulder stretch
5 inchworm walkouts
10 push-up plus
20 lat pull downs with band
20m bottom's up KB carry each arm
20m KB waiter's carry
10 lunges with rotation
:30 hollow hold

A.Strength
5 Sets:
Weighted or Strict Pull-ups x 3-5 reps
Glute ham raise x 5-10 reps
DB bench press x 6-8 reps
-rest 2 minutes-
*If you are unable to peform a strict pull-up try the below skill progressions:
1. work 3-5 jump to chin over the bar, hold 3 seconds and slowly lower 3 seconds. Add in a partial pull-up if you can before lowering all the way down.
2. 3-5 band assisted pull-ups as strict as possible. Pull up, pause at the top and slowly lower back down.

B.Conditioning
4 rounds
30 double unders
20 KB swings 55/35
8 toes to bar
10 KB SDHP 55/35