Thursday, August 13th

Warm-up/5Min AMRAP
10 Pulls on Rower
8 Banded Latpulldown
6 Ring Rows
4 Bird Dogs
Accessory
3x 5-8 reps at each position
Wide Grip Pull Ups(Whole hand width outside shoulders)
Neutral Grip Pull Up (Just outside shoulder )
Close Grip Pull Up(just in line with shoulders)
Rest 3 mins between entire sets
Then Superset:
3×10 Supine Grip DB Row (each arm)
1:00 Light Barbell Bicep Curls
Rest 1 min between sets.
WOD-15Min AMRAP
9 Burpees
9 Box Jumps 24/20
3 Muscle-ups/9 Pull-ups
*If the athlete has unassisted Mu’s they should do MU’s if not they are doing pull-ups.