Wednesday 11.4.20

SPECIFIC WARMUP

10 Straight Arm Banded Lat Pulldowns

10 Scap Retractions

5 Kip Swings

3 Knees to Elbows

Barbell Warmup

STRENGTH

1 Rep Max Deadlift

3×5 BB Romanian Deadlift

WOD

6 Rounds for Time:

20/17 Ski Erg or 400m Run

10 Knees to Elbows (these are NOT knees to triceps! 😉

5 Hang Power Cleans (135/95) (Fit 95/65) – feel free to scale the weight up

*You must ski or run. If you choose to ski, and the machine isn’t available you can sub a row. If the ski machine is open, you cannot sub a row.

MOBILITY

Banded Shoulder Distraction

OPTIONAL POST WOD

3-5 Strict HSPU (or PU)

3-5 Strict C2B Pull-ups or Banded Pull-ups

5-10 Kipping HSPU or PU

5-10 Kipping C2B or Ring Rows

Then…

Accumulate a 90 sec Handstand Hold, Plank or 50ft Handstand Walk