Tuesday, 6/6
June 6, 2017
Thursday, 6/8
June 7, 2017

Warm Up
3 Rounds
5 Hanging Scap retractions
10 Band Pull Aparts
15 Jumping Jacks

Skill (15 M)
2x 10 Hollow Rocks+ 10 Arch Rocks*
2X 3-5 Hollow Hold+Arch Hold on Pull Up Bar
2×5 Arch to Hollow on Pull up Bar

Pull Up Baseline:
1x Max unbroken Pull ups
-scale up to chest to bar
-scale to chin over bar strict chin ups with single band (NO KIPPING in BAND)

Met Con
AMRAP 15 Min
9 Pull Ups
15 Push Ups
21 Double Unders

Pull Up Scaling Options:
Scale up to 3 Bar Muscle Ups or 9 CTB
Scale down to 6 Band Assisted or 6 Ring Rows

1 Min OH Band Stretch/side
2x :30 Pike position calf stretch/side

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