Warm-up
Skill Review
1-assisted pull up 2×3
2-barbell row 6×8
3-wall walk x 4
4-rest 1 minute
*Start a few people at different stations.
*Push form and make it hard. They should only be able to get 3 assisted pull ups b/c it’s a difficult scale.
*Make sure back stays prone and flat and they are only using arms on barbell row.
*Belly to wall
2-barbell row 6×8
3-wall walk x 4
4-rest 1 minute
*Start a few people at different stations.
*Push form and make it hard. They should only be able to get 3 assisted pull ups b/c it’s a difficult scale.
*Make sure back stays prone and flat and they are only using arms on barbell row.
*Belly to wall
WOD
21 push ups
6 DB snatch
3 rope climbs
15 push ups
6 DB snatch
2 rope climbs
9 push ups
6 DB snatch
1 rope climb
6 DB snatch
3 rope climbs
15 push ups
6 DB snatch
2 rope climbs
9 push ups
6 DB snatch
1 rope climb
Score: Time