WOD358 - Monday, August 10th

RX

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-up
A. 3 Rounds
Row 250m
10 Kipping HSPU

B. 2 Minute banded glute activation work

3. Strength
Back Squat 5×5 @70%
(SPEEEEEEEEED. Want to know why you aren’t getting stronger? You’re not applying enough force to your muscles. Lift the bar up as fast as you can every rep)

4. MetCon
AMRAP 7 Minutes
3 Power cleans 165/110lbs
3 CTB pull-ups
3 Power cleans 165/110lbs
6 CTB pull-ups
3 Power cleans 165/110lbs
9 CTB pull-ups
3 Power cleans 165/110lbs
12 CTB pull-ups
And so on…
(RX+ 205/135lbs)

SCALED

1. Mobility
Saddle, 4min.
Pigeon, 2min./side

2. Warm-up
A. 3 Rounds
Row 250m
10 Push-ups

B. 2 Minute banded glute activation work

3. Skill Work
Back Squat 5×5

4. MetCon
AMRAP 7 Minutes
3 Power cleans 135/95lbs
3 pull-ups
3 Power cleans 135/95lbs
6 pull-ups
3 Power cleans 135/95lbs
9 pull-ups
3 Power cleans 135/95lbs
12 pull-ups
And so on…

COMPETITION

1. Side Work
10 Rounds
10 Assault Bike calorie SPRINT
Rest 45 seconds