02.11.19

Warmup

3 rounds – 8 min cap
20 Mountain Climbers
10 sec Active Hang from Rig
Skip for Height down/back
10 Scap Pull-ups

Mobility

Bully Stretch – 1 min/side
15 Band Pull-aparts in front of the chest
15 Band Pull-aparts behind the neck
2 min to work a Lax Ball up and down the ridge of each shoulder blade

Skill

Review of the hollow body position and its use during the Strict Pull-up
Review of the neutral grip DB Bench Press

Strength

EMOM X 14
Odd: 5-8 Strict Pulls*
Even: 7 Neutral Grip DB Bench Press

*if assistance is needed use band wrapped around J hooks of rig so you will be standing on band rather than the band being looped over the rig from the same bar you hang on

Metcon

COACHES – after the movement explanation but prior to the start of the metcon please allow for 2-3 min of Deadlift Warmup
With a 20 min running clock, perform the below. You may complete the movements in any order you wish but once a movement is started, it must be completed before moving onto the next one.

For time:

50 Ball Slams
Rest 3 min
50 Deadlifts
Rest 3 min
25 Handstand Push-ups

Score is final time on the clock

P- 30+/20+, 155/105
L- 30/20, 115/85, Pike Push-ups
F- 20+/10+, 95/65, Push-up, modify as needed

Cashout

Pigeon Stretch – 1 min/side
Downward Dog – 2 min
Cossack Stretch – 1 min/side
Bully Stretch – 1 min/side
Happy Baby Stretch – 1 min (https://www.youtube.com/watch?v=hTeoG3H0vsM)