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
- Change lay back to straight down. Change to supine grip.
- Use a band to ensure CTB ROM is met.
Cool down: Coaches choice