Tuesday 12/3/19

Warm up: 3 Rounds
1 min bike or row
1 Shoulder CAR ea side
3 HR push ups with hands reach behind low back and reach behind head (see notes)
3 squat jump to bar tap
3 kip levers PERFORMED AS SINGLES

Strength (After WOD): Superset 6 x 4 ea
A1) Incline DB Bench Press
A2) Strict Pull up with eccentric lower on last rep (as slow as possible)

WOD: For time, 10 min cap
30 Burpee Bar MU
*Scale = pull up only (see notes for details)

Accessory: 3 x 30 sec ea
Banded lat stretch (squatting)
Shoulder extension stretch (floor or rings)

Notes: For warm up make sure that athletes using the bike do not
perform with legs only. For HR push up, athletes will reach BOTH hands
behind the low back and reach up, then bring both hands behind the
head and lift the elbows for each rep. Kip levers are to be performed
as singles with athletes practicing jumping into the hollow body
position. Scaling for WOD should allow athlete to move QUICKLY and the
metabolic intensity should be high. Scaling progression = burpee C2B >
burpee Pull up > burpee jumping C2B > burpee jumping pull up. Burpee
jumping muscle up may be used at coaches discretion. Strength should
be heavy and slow. 10 min time cap means that athletes must complete
AT LEAST 3 burpee bar MU / minute to finish (20 sec / rep).