Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
:20 hollow hold
10 hollow hold pull-downs
:20 superman hold
10 ring rows
Mobility
Quick shoulder mobility to prepare for skill session
Skill
Kipping/butterfly pull-ups
Coach led skill session reinforcing the important pieces of the kipping/butterfly pull-up
1. Kipping/butterfly with two feet on a box
2. Kipping/butterfly with one foot on a box
3. Kipping/butterfly practice
WOD
2000m row
15 rounds of “Cindy”
*must complete 100 sit-ups at some point in the WOD
Long and long. But also featuring some high skill gymnastics movements that will certainly produce some localized muscle fatigue. So scale to ability; not only in terms of capability of movement but also aerobic capacity. The goal is to achieve a specific level of intensity, so maybe based on timing, cutting rounds or reps would be just as smart as scaling the actual movement.
Accessory Work
Banded pull-aparts – accumulate 100
Banded high pulls – accumulate 100
