Freitag

20190607

Emanuel / Chris / Julian

Warm-Up
2 rds
– 10 cal row
– 1 Lane Bear-Walk
– 10 Hanging Scapular-Rotations (1. rd forward / 2. rd backward) 
– 1 Lane Inch-Worm
– 10 Ring-Rows
– 1 Lane Single-Arm KB-OH Duck-Walk @8/12 (1. rd left arm / 2. rd right arm)

Mobility
– 12 Pass-Throughs
– 12 Eccentric Loaded Box-Shoulder-Stretches
– 12 Floor-Angels

Strength / Skill
Scaled
3 rds
– 6 (weighted/elevated) Australian Pull-Ups
– 5 Beatswings
– 4 Beatswings w/ Pull

Intermediate
3 rds
– 5 weighted Pull-Ups
– 5 Paused Kipping Pull-Ups (3 sec on top)
– 5 Kipping Chest/Belly-to-Bars

rx’d
4 rds
– 10 Caterpillar-to-Butterflies
– 5 BMU (-Attempts)
(- or 5 strict Chest-to-Bars)

WoD
Fran (TC 5)
– Thrusters @30/42,5
– Pull-Ups