Sunday August 14, 2022

“Whether you think you can, or you think you can’t, you’re right.” -Henry Ford 

Warm Up: 
3 sets:
:40 lateral hops over the DB
:10 rest
:30 alternating shoulder taps
:10 rest
:20 hollow rocks
:10 rest

Skill Work: 
EMOM 5:
1-3 low-ring muscle-ups

WOD:
10 rounds for time:
9 toes-to-bars
3 wall walks

Time Cap: 16 Min

Intermediate: 
10 rounds for time:
9 knees-to-armpits
3 wall walks

Beginner:
7 rounds for time:
9 hanging knee raises
3 inch worms + 3 push-ups
– Perform 1 inch worm + 3 push-ups per rep.

HOME WOD: 
10 rounds for time:
9 lying leg raises
3 wall walks

Movement scaling options: 
Toes to bars: Knees-to-armpits, knee raises, v-ups, sit-ups.
Wall walks: Knees-to-armpits, knee raises, v-ups, sit-ups.

Limited equipment option:
EMOM 10:
Even: :45 toes-to-bars
Odd: :45 wall walks
– Perform max repetitions at each minute.

Cool down / Post-Workout Skill Work: 
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch