Friday, June 27

“If you obey all the rules you miss all the fun.”

—Katharine Hepburn

Announcements

• Ben is on vacation this week (23rd-27th). 7:30 AM class is moving to 7:00 AM (this week only) to allow Kelly to cover and coach. Please note these classes are only on Mon, Wed, and Fri. Back to normal next week. Thanks, Kelly!

Warm-up

2 rounds, not for time, of:

2 minutes of easy jogging, biking or rowing

10 reverse lunges

5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 band pull-aparts

5 scap pull-ups

5 kip swings

5 pull-ups, ring rows, or low-ring muscle-ups

Strength/Skill

5 rounds for quality of:

10 L/10 R Kickstand Squats, pick load

10 Shoulder Press, pick load

Movement Demos

• Kickstand squats

• Shoulder Press

WOD

AMRAP 30

Run, 130 m (Building Lap)

1 Bar Muscle-up (3 Chest to Bar Pull-Ups, Pull-Ups, or Scaled Pull-Ups)

Movement Demos

• Bar Muscle-ups & scaling

Cool Down

Kneeling Lay Back

Hold 1-2 minutes.

Pec stretch, laying on side.

1-2 minutes per side.

• Kneeling Lay Back

• Pec stretch, laying on side.