dani

warmup
row 500m
full body mobility – going to be the same every Tues/Thurs from now on unless otherwise specified.
arm circles, leg swings, hip rolls, hip ext, spidermans, superstars, moon the sky.
PVC shoulder dislocates + coach B warm up

Skill
Pullups- work your progressions
Strength
Dips
5 x 10 – 90 sec rest between (work negatives or jumping if you can’t do dips yet)

WOD
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Thrusters @ 50% BW
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
SDHP @ 50% BW
Run 200m between each round