Tuesday October 13th

General Warm Up:
3 rounds of 5 Push Ups, 10 Squats, 5 Burpees
Mobility:
Pec Smash on Wall or Rack – 1 minute per side
Tricep Stretch with band – 1 minute per side
Review/Warm-up:
Strict Pullups and determine scale
OHS Depth progression then Group OHS with PVC or empty BB
Part 1:
Build to weight in 3 sets of 3 reps
Part 2:
3 Rounds of AMRAP 4 of
4 Strict Pullups, 6 OHS, 8 Bar Facing Burpees
Rest 3 minutes between rounds
Rx 115/85 L2 95/65 L1 55/35
Score will be total reps. Each round starts with pullups
Scale:
Pullups => Banded => Ring Rows, OHS => Lighter or Front Squats
Cooldown:
Snow Angels and Roll Shoulders
Notes:
WOD should be fast paced, choose scales that allow you to move quickly doing mostly unbroken sets. 3 minute recovery time will give ample rest to keep up a good pace.