Warm up
A- Mash- T-spine & glutes
Activate- 2x 7 ring rows & 7 straddle lateral lunges
B- Gymnastic #2 Warm Up
2 minutes jump rope
-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS
Skill
Rope climbs
WOD
In 7 minutes:
10 rope climbs
MAX deadlifts w/125# m/185#
GoFit
Warm up
A- Mash- T-spine & glutes
Activate- 2x 7 ring rows & 7 straddle lateral lunges
B- Gymnastic #2 Warm Up
2 minutes jump rope
-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS
Skill
Movement standards
WOD
7x
20:40
-Pull ups
-Push ups
-DB deadlifts
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