Warm up: 400 m run; 2 rds 20 pvc good mornings, 10 sit ups, 10 band pull aparts
Skill: Rack Pull & Starr Shrugs
Review movements and warm up
Rack pull 5RM (just below the knee)
double oh or mixed grip, straps allowed
and then. . .
3 x 15 Starr Shrugs
straps allowed
WOD:
Max ring pull ups (rx is strict, chest to rings)
10 hollow rocks (this is not for time, work on proper form on these)
7 rds
Rest 30 s btwn rds
Score is rack pull 5 RM and total # pull ups
Skill: Rack Pull & Starr Shrugs
Review movements and warm up
Rack pull 5RM (just below the knee)
double oh or mixed grip, straps allowed
and then. . .
3 x 15 Starr Shrugs
straps allowed
WOD:
Max ring pull ups (rx is strict, chest to rings)
10 hollow rocks (this is not for time, work on proper form on these)
7 rds
Rest 30 s btwn rds
Score is rack pull 5 RM and total # pull ups
Image
Image
Image
Image
