3x 10 bear pushups
3 x 10 beat swings
Batman Stretch 2 min
Skill Work: Pistol Squats
WOD: For Time
50 Strict C2B Pull ups, every time you come off the bar complete 3 Strict HSPU.
** Do not be afraid of this wod. If you cannot complete a pull up or a HSPU then we will adapt for your level and it will help you gain strength for the future. If anyone says they "can't" during class they will have a burpee penalty. We all started somewhere.
9 am Skills and Drills:
EMOM for 25 minutes
1. 5 Strict Pullups (with weight or band if needed)
2. 5 tempo (3 s down hold and up) pushups
3. 10 pistol squats (5 each leg) or 10 deck squats
4. 2 rope climbs
5. 5 Ring dips or box dips
1am Movement and Mobility: We will focus on Shoulders, T spine, Quads and Hamstrings