Warmup:

2X:

10 Walking Lunge steps

10 Cossack Squats

10 Spider-Man Lunge w/twist

10 Kneeling Lat Stretch

10 Ring Rows

Then…

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

On Rig – Perform 5 reps of:  Scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows

S/S/S:

Every Minute On the Minute for 8 Min:

Odd Min – 6 Walking Lunge (bodyweight) + 6 Dual DB Walking Lunge (start light, climb in weight)

Even Min – 4 Beat Swings + 3 Kip Swings + 2 Kipping Pull Ups + 1 Chest2Bar Pull Up

Like last week, we’re going to take 8 minutes to work on continuing our pull up progression but also prepping our legs for the upcoming lunges in today’s WOD.

WOD:

3 Rounds:

100’ Dual DB Walking Lunge (50/35)

15 Pull Ups

Video courtesy of STYRK.

Avoid a forward lean when doing the walking lunge.  Make your goal to keep a straight up & down line from your hip to your shoulder throughout the lunge.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Pull Ups -> Banded Strict pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Couch Stretch – 2 min per leg

Kneeling Lat Stretch – 1 min per side