MONDAY

Wrist wraps/tape

Knee sleeves

Grips

Running Shoes (optional)

Mobility & Movement Development

12 minutes

·  400-meter Run into:

·  Core

·  Hips

·  Shoulders

·  Burgener Warm-up

·  Gymnastics progressions for Chest-to-Bar Pull-ups

WOD

Open 16.1

20-minute AMRAP

·    25’ (10 Forward) Overhead walking lunge steps (RX 42½/29 Kg)

·    8 Burpees over-the-bar

·    10 OH walking lunge steps

·    8 Chest-to-Bar or Jumping C-2-B Pullups

Aiming to build:

·  Consistent sets

·  Good strong lockout and lunging technique.

·  Fast recovery between movements