Thursday 5.27.21

by Spearfishyoga

WARMUP

3x

200m Jog

5 Scap Retractions/Kip Swings

5 Ring Rows

STRENGTH

Bent DB Rows

3×12-15

Pulling Movement (Ring Rows, Pull-up, Muscle Up) – these can be strict or kipping. Take time to practice something.

3×3-10

WOD

Partner Nicole

20 min AMRAP

400m Run or 500m Row

Max Pull-ups

*Partner 1 does a 400m Run, then a Max set of pull-ups (once you drop from the bar, you are done). Then Partner 2 goes. Alternating rounds.

**2 Scores for today! 1st: Total rounds, 2nd: Total Pull-ups