Friday, Aug 21

Warm-up

Row 400

Hang out at the bottom of the squat for 1 minute wide stance

Hang out at the bottom of the squat for 1 minute narrow stance

10 air squats

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU (scale if needed)

10 jumping pull-ups

10 kipping pull-ups

10 chest to bar pull-ups

Pistol progression practice

Lift:

No lift today- work on your goats for Mary or practice hand walking across the gym floor.

Spend any last few minutes of class doing mobility work with the class. Happy Friday!

WOD

“Mary”

AMRAP 20 mins

5 HSPU

10 Pistols

15 Pull-ups

 

L1- Elevated HSPU, Pistol progressions or modifications, jumping pull-ups/no bands

L2&L3 Rx’d

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