WOD NOTES:
We’re going to need a little help from our friends today. Our spotting standards will be discussed during class. This effort is lower intensity and increased virtuosity. The goal is unbroken on each movement, rest as needed between each movement. Progressively add load to the KB if you have maintained an aggressive hip drive, strong posture and maintained scapular stability. The goal for the DU is 100 in 60 seconds.
Fitness
5 sets NFT
8-10 Strict pull ups (use a spotter if needed)
12 Russian Swings
Max DU in 60 seconds
Rest as needed between each movement
Performance
5 sets NFT
6-8 Strict weighted pull ups
12 Russian Swings
Max UB DU in 60 seconds
Rest as needed between each movement
Sport
Rest Day
