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04.27.17

27
Apr

04.27.17

Warm Up:
2 lengths shuffle
10 x band pass thrus while in a squat
2 lengths high knees
10 x squat jumps
2 lengths leg swings
10 x ball slams

Mobility:
Thread the needle stretch x :20 hold each side
T-spine pulses on foam roller x 10
Banded pec stretch x :30 each side
Wrist pulses x 10

Primer: Turkish Get Ups
3 sets of 2 TGU each side. Build load

WOD: EMOMs no extra rest
5:00 EMOM
3 pull ups + 2 c2b pull ups + 1 bar muscle up
Or 3 ring rows + 2 strict pull ups + 1 ring dip

6:00 EMOM
15 KB swings 72/53

7:00 EMOM
20 Double unders + 8 push ups
Sub 5 attempts at DUs

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