Wednesday 1/29

Warm up 

A- Mash- hips + t-spine

Activate- 2x 7 ultra wide underhanded pull ups + banded plank walk

B- Gymnastic Progression Warm Up 

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill 

Movement standards 

Partner WOD

25 minute ping pong

5 lateral lunges + walk out with 3 push ups

2x 10 T-bar towel rows w/50# m/90#

2x 15m lateral sled drag w/100# m/180#