12.07.18

Warm Up
Row/Bike 1:00- after each minute get off bike/rower and complete 10 reps of the following:

https://www.instagram.com/p/BqOqcn0FVvX/

1. single leg RDL no weight
2. banded pull throughs
3. split stance reach to toes
4. KB (heavy) deadlift


Mobility:  hollow hold stretches
https://www.instagram.com/p/BqLq2DCgpmq/
1. foam roll T-spine 60 seconds
2. slow tempo cat-cow 8-12 times
3. t-spine flexion with deep exhale 2 sets of 4 breaths
4. bent leg hollow hold- don't go to failure


Bar muscle up from a box https://www.youtube.com/watch?v=bibf3sF_npg&feature=youtu.be

Points of Performance on bar muscle up
1. jump backward, not upward
2. keep arms straight
3. pull actively and throw head over bar
4. pull like you are shaking the rig


WOD
Three rounds for time of:Deadlift x 4 reps (275/205 lbs) or 225/185
Bar Muscle-Ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (225/185 lbs)  or 205/155
Chest-to-Bar Pull-Ups x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (205/155 lbs)  or  185/135
Pull-Ups x 8 reps

Scaled Version

Three rounds for time of:
Deadlift x 4 reps (205/155 lbs)
Chest-to-Bar Pull-Ups x 3 reps  or Pull ups x 3 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 6 reps (185/135 lbs)
Pull-Ups x 6 reps  or Ring rows x 6 reps

Rest 2 minutes, and then …

Three rounds for time of:
Deadlift x 8 reps (155/115 lbs)
Burpees over the Barbell x 8 reps