Physical Challenge Friday

3/31/17

PreHab: Scap Activation, Glute Activation

Warm-up: Rope Turns, MB Complex

Specific: Pull-up Progression

WOD: 

Rx: Each Round for time
4x
15 Pull-up
30 Wallball Shots
60 Double Unders

Rx+: Each Round for time
4x
4 Muscle-ups
30 Wallball Shots
60 Double Unders

Option 1: Each Round for time
4x
9 Pull-up
30 Wallball Shots
30-45 Double Unders

Option 2: Each Round for time
4x
15 Assited Pull-ups/ Ring Rows
21 Wallball Shots
6-9 Double Unders or 120 single unders

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