Wednesday 03/25/26

Warm-Up 3 rounds:

200m run or 1 min bike

10 scap pull-ups

10 ring rows

10 hollow rocks

10 PVC pass-throughs

Skill (10–12 min)

Pull-Up Progression

3 rounds:

5 scap pull-ups (strict control)

5 banded

10-sec hollow hold

Then:

Kip swing practice:

3 x 5 beat swings

3 x 3 kip + small pull

Focus: rhythm over height

WOD 12 min AMRAP

6 DL (light)

6 hanging knee raises

6 jumping Lunges

6 Pike Push Up

100m Burden Run