AT SOME TIME THIS WEEK (Friday or before) – Please grab a buddy (so you can verify each others’ time) and do a 500m row for time. We will have a clipboard to collect everyone’s time. Also, if you don’t have your rope climbs yet, work on it early this week – there is always a rope available for this. Rope climbs will be included in a WOD later this week.
Skill (10 minutes): Getting into the best Hollow body position for you / Hollow body rock
Warm-up: 3-in-3 of hollow body rock, squat jumps, jumping-jacks
Mobility (5 minutes): Close grip, chin up position with hands – start with feet on box or bench and start to hang while pushing head through – really exaggerates externally rotated position.
Skill (10 minutes): Hanging Position / Strict Pull-up
8 min AMRAP of:
- 7 Thrusters (115/75lb)
- 7 Strict Pull-ups
- 7 Ring Rows with feet on 12″ box or plate stack
Beginners: Lighter BB, assisted Pull-up or double the rows (with feet not on box)
Advanced: No upgrade, practice maintaining good form under intensity
