4/25/17
PreHab: Scapular Activation, Glute Activation
Warm-up: Row Warm-up
Specific: Wallball Prep, Pull-up Variations
WOD:
Rx: 2x
750m row
45 WB Shots
21 Pull-ups
Rx+: 2x
750m row
45 WB Shots
11 Muscle-ups
Option 1: 2x
500m row
30 WB Shots
15 Pull-ups
Option 2: 2x
375m row
21 WB Shots
21 Jumping Pull-ups or Ring Rows