Wednesday 4/10/19

Warm up: 2 rounds
12 band pull aparts
6 scapular wall slides
3 tempo scapular pull ups (3:1:3:1)
12 cal bike / row6 supinated grip ring rows
3 tempo push ups (3:1:3:1)
*Review strength and rope climb technique

Strength: Superset – DB strict press / Weighted Chin up
5, 4, 3, 3, 3, 3+
5 @ 50%, 4 @ 65%, 3, @ 75%, 3 @ 80%, 3 @ 85%, 3 @ 85%, 3 + @ 85%
*athletes new to rope climbs will practice wrapping technique 1 x after ea set

WOD: 9 min minute running clock
3 min max rope climbs (scaled = pull to stand)
6 min rest
3 min max effort push ups (no progressive scaling!)

Accessory: 3 x 10 slow diaphragmatic breaths sec ea
KB arm bar (light KB!)
Shoulder mobility reach
Quadraped wrist flexor stretch