Class WOD 3/3
Please put your sweatpants order in no later than Friday!
Warm-up
Coaches Warm Up & Dynamic Movement Prep
Hamstring mobility
Shoulder/Scap Mobility

2-3min Cardio Warm up follow by 2 rounds of Dynamic Warm Up:
Slow DLs w/ Empty BB x 7
Empty BB GMs x 7
Hollow Rocks x 10
Scap ret--> kip swing 5 + 5
Strength / Skill Work
A.1: Deadlift (All: 3 x 10 - light and fast, rest 1:00)
building as long as they are still touch-n-go reps.
PA.2: Chest-To-Bar Pull-ups (Perf: 3 x AMRAP - 1)
Only if you can complete 5 regular kipping pull ups. If not, do AMRAP -1 of regular pull ups
FA.2: Ring Rows (Fitness: 3 x AMRAP -1 )
Put yourself at a challenging angle. If you do more than 10, bring yourself closer to the floor for the next set.
WOD
F.WOD: Metcon (Time)
*Fitness*
4 Rounds for Time:
10 Tough Ring Rows
10 Deadlifts (2-3 sets/round)
250m Row
20 AbMat Situps
P>WOD: Metcon (Time)
*Performance*
4 RFT
5 CTBs / 1 Muscle Up (RX+)
10 Deadlifts 185/135
250m Row
20 AbMat situps