W.O.D. Jul 19, 2019

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Friday
Warm-up
3 ROUNDS
10 Bootstrappers Stretches*
20 Plank Shoulder Taps (HS options in Rd2 / Rd3**)
10 PVC Pass-Thrus
10 PVC Overhead Squats
20’ Slow Bear Crawl
20’ Slow Inch-Worm
Extended Warm-up
EMOM x 6 MINUTES*
MIN 1 - HSPU Strict Skill Development
MIN 2 - 3-5 Reps of Deadlift

*HSPU practice should be specific based on athlete's level of skill. Build weight on DL toward starting weight for workout.
Workout
Metcon (AMRAP - Rounds)
Emom 30

1st - toes to bar practice

2nd - 3 heavy deadlifts

3rd - :30 max slam balls