Thursday- September 17th

Weekly Warm-Up: 1-2 Sets

+ Today's Warm-up Movements:

*Lat Stretch x :30 each

A. Weighted Strict Pull-ups

Build to a Heavy Single

*Scale option - Hang from the pull-up bar as long as possible or do three sets of five negative pull-ups.

B. “Sleeping Bag”

4 Rounds:

10 Strict Pull-ups

200 Meter Run

30 AbMat Sit-ups

200 Meter Wreck Bag Run (50/35)

C. Mobility and Maintenance- do it!!*

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)*

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.*

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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