11.07.16

Warm Up:10x lateral cross over step ups 10x squat jumps 10x empty bar behind the head push press

6:00 EMOM min 1: T-spine pulses - place just hands and wrists on a bench shoulder width apart. Kneeling with straight arms, lean back and drop your head thru the arms and pulse back up for the time given. x 10 pulses min 2: Banded Pec stretch x :30 each side min 3: Wrist pulses x 10

Skill: Jerks behind the neck 5 sets of 3 reps- build load

Skill: Rope Climbs 10:00 1. start with sitting on the ground. Pull yourself off the ground with a straight arm using the lats, squeezing the core and glutes. -looks like the start of a legless climb 2. practice the two types of footwork for climbs 3. practice taking a few pulls up with rope- hand over hand

WOD: 4 RFT Rope Climb x 2 Ring Push Ups x 6IMG_2895 Box Jumps x 10 24/20"