WOD 3/13

Performance
Warm-up
A. 10:00 Group Run
B1. DB Front Raise x10x2 rest :10
B2. DB Lat Raise x10x2 Rest :10
B3. DB Reverse Fly x10x2 Rest :10

C.Skill Progression
Kipping Pull-ups

Skill Workout
15:00 EMOM
Kip Pull-up 1-5 Ascending
*Focus on doing as perfect a pull-up as possible

D.  Mobility
3 Rounds
1:00 Foam Roller Thoracic Breathing Stretch
1:00 Lat on Box Stretch
10 Hollow Rock
Rest :30

Foundations
Skill: Press, Push Press, Jerk

Strength
Build to a Heavy 3 in Press
Build to a Heavy 2 in Push Press
Build to a Heavy 1 in the Jerk

Workout
4 Rounds
100m Run
10 Speed Skaters
10 Burpees
10 KB Swings
Rest 1:30 rest

“Great effort springs naturally from great attitude.” –Pat Riley