Dynamic Warm Up – Mobility Prepare for..

A: Strength Back Squat 1×5
(Back Squat for load: Find today’s heaviest 5 rep)

B: WOD Row, Row, Row
3 Rounds of:
1 min all out row effort

Rest 3 min between attempts

***Score a 1 x 5 in Wodify

***Score total distance for 3 rounds in Wodify

C: Skill work: C2Bar
For 5 minutes, work through sets of:
Strict prone grip CTB pull-up, hold 3-seconds, then 3-second negative lay-back. https://www.youtube.com/watch?v=HIBYpL6yQCs  

Scaled Options:

  1. Change lay back to straight down. Change to supine grip.
  2. Use a band to ensure CTB ROM is met.

Cool down: Coaches choice



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