Tuesday November 24th

General Warm-Up:

Jump Rope Drills – 20 split stance, 20 side to side, 20 left foot, 20 right foot, 20 speed steps x 2 sets 

Mobility:

10 Downward Dog with Calf Stretch & 15 Snow Angels

Specific Warm Up:

3 sets of 15 second hollow hold to arch on floor then 10 Superman pull downs then Athletes working on bar – 5 strict PU then 5 kipping PU, On rings – 10 Ring Rows 

WOD:

For time: 20 C2B, 150 DUs 18 C2B, 120 DUs, 15C2B, 90 DUs

Cashout:

Not for time: 3 x 20 Single Arm DB Rows. Rest  60-90 seconds between sets. Light weight.

Scale:

C2B => Pull ups => Banded Pull ups => Ring Rows,  DUS => SUs x 2

Cooldown:

Roll Calves and Lats

Notes:

Find challenging spot for feet on Ring Rows, should not get all the ring rows unbroken.