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"You are capable of 20X's more then you think you are."

Mark Divine

 

Pre

  • Myofascial Release / Tack and Floss / Troubled or Focused areas

WOD

#1.  Pull-ups 5 sets of 5 reps, use weight if needed (Mod= Lateral Pull-down 5 sets of 6 reps following each set immediately by 6 reps of inverted row)

#2.  Supplemental

  • Dumbbell Row 3 sets of 6 reps (each side)

#3.  8 Rounds of 20 seconds max reps, 10 seconds rest

  • Jumping Chest to Bar Pull-ups (full arm extension at the bottom)

#4.  5 to 10 minutes of Handstand Walking or Handstand Hold Wall Walking

#5.  50 Sit-ups

Post

  • Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement

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