Warm Up
2 Rounds of:
150M Row or 0.3 mi Bike
8 (4/4) Alt. Forward Lunges Elbow to Ankle
7 Push-up T’s
6 Burpees
5 Chin-ups AHAP
20 sec Samson stretch (each leg)
Strength
3 Sets of:
Front Rack Reverse Lunges x 8/8
MetCon
“Open Sesame”
Rx
3 Rounds for time of:
10 Front Rack Lunges 155/105
10 Bar-Facing Burpees
10 Chest to Bar Pull Ups
Scaled
3 Rounds for time of:
10 Front Rack Lunges 115/75
10 Burpees
10 Pull Ups
Post WOD
Roll Glutes
Today the focus is on strengthening the body unilaterally. The lunges in the front rack stress the core and the glutes. Do all 8 in a row on the strength. This will provide a greater stimulus to the target muscle groups. Alternate on the metcon. For the pullups, people are quick to scale with a band, but just remember the reps can be scaled as well. This is a sprint wod. We want everything unbroken with the pullups being the x factor.