Peter on the speed rope.
Buy-in
Gymnastic WU/skills 2
Skill
- Jumprope
- Power clean - receiving position.
Strength
- Power clean 3 x 5
WOD
Three rounds for time of:
- 200 jumprope singles (100)
- 15 Pull-ups (10)
- 50 Squats (25)
- 15 Pull-ups (10)
Time limit: 15 minutes
Scaling in parenthesis
Cash-out
Stretching
Mobility Homework - Episode 103/365: Shoulder Relationships 3--Arm to Scap
- medium band bias pulling shoulder back, hand behind back. pull around with other hand, neck; go hunting. Test internal rotation.
- low band side bias, KB, hold elbow with other hand. Test overhead.
- roll back of armpit. Test overhead.
- three loops, band around both elbows, pvc to ext. rotate, rack rest and drop down.
DNF: 2 rounds + 200 jump rope + 15 pull ups + 15 squats (all jumping pull ups). Yowzers! Possible puke inducer. Loved it!
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