5/9/17
PreHab: Scapular Activation, Shoulder Prep
Warm-up: Agility Drills + Runs, Pull-up Variations, Hold, Dips, Support
Skill: Handstand Push-ups, Handstand Walking
WOD:
Rx: AMRAP 25mins
600m run
21 HSPU
15 Pull-ups
9 Dips
Rx+: AMRAP 25mins
600m run
21 HSPU
12 Muscle-ups
Option 1: AMRAP 25mins
600m run
15 PROM HSPU
9 Pull-ups
9 Dips
Option 2: AMRAP 25mins
400m run
15 DB Press
12 Assisted Pull-ups/Ring Rows
9 Push-ups