09.06.2021 Classes at 8,9, and 10am ONLY

Warm Up

Shoulder Bulletproofing
3 sets not for time
reverse quadruped crawl x 50 feet
supinated grip 5 second pull up negative + 10 second dead hang x 3
30 second wall handstand hold



Primer
10 wall walks for time
follow the same standard as the Open

WOD
"Shakin' Off the Rust"
For Time
400m run
50 deadlifts 95/65
400m run
35 hang power cleans 95/65
400m run
20 thrusters
400m run

Post WOD
https://www.instagram.com/p/CTN8T4BjR9E/
Pulling Accessory
3 rounds
5 each side banded pulls to the hip
10 banded face pulls
15 each side single arm low band rows