Warm-Up:
3 Rounds:
10 Inchworms
then…
Shoulder Mobility
WOD:
I. Practice Rowing Technique
II. 5 Sets:
10 Chest-to-Bar Pullups
Row 20 seconds @ 90% (Competitors – Airdyne)
30 Double-Unders (as fast as possible)
*Rest walk 3 minutes between sets
Scaling options for all ability levels will be provided for by your coach
Competitors:
*Come in early and perform before the WOD –
I. Power Clean – 2-3 x 5; rest 2 minutes
II. Clean Pulls @ 120% max clean; 2,2,2,2,2; rest 90 seconds
III. Bench Press Close Grip @ 30X1; 2-3 x 4; rest 2 minutes – 80%
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.