5/7/19 WOD

5/7/19 WOD

 

Pull Up Warm Up:
PASS THROUGHS- 10 REPS
BAND PULL APARTS- 10 REPS
BANDED LAT STRETCH- 30 SECOND HOLD EACH SIDE
SHOULDER OPENER- 30 SECOND HOLD
SCAP PULL UPS- 10 REPS
200m run
15 jumping jacks
10 burpees
Skill: Pull up:
RX: 5 sets of 5 strict
SX: 5 sets of 7 kip
BG: Strength Skill
A. 3×20 band lat pull downs
B. 3×4 negatives
Metcon: Team WOD: 16 min. Amrap
PARTNER 1:
5 HSPU
10 Ball slams 25/15
15 sit-ups
Partner 2: As many American KB Swings as possible until partner 1 is done.
Buyout if time:
60 leg raises per partner holding legs.
——