Pre-Class Warmup: Crossover Symmetry Iron Scap Protocol
If you don’t know how this works ask a coach for some help!
Complete Iron Scap Protocol:
Archer: 10 reps (each side) – Heavy Band
Pulldown: 10 reps – Heavy Band
Tiger Walk: 20 reps (each side) – Heavy Band
WY Negative: 10 reps – Light Band
Snow Angel: 10 reps – LIght Band
Bear Hug: 10 reps – Heavy Band
ATYT: 10 reps – Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Skill/Strength:
Strict Pull-up Test
Row 1000/800m
Then…
2 Rounds
15 banded lat pull downs
15 banded face pulls
15 banded curles
rest 3 min
Test max set unbroken strict pull ups
WOD:
AMRAP 22
Climb the Ladder
100m Row (Ski or Run also acceptable)
10′ HS Walk or 1 Wall Walk (per 10′)
200m/20′, 300m/30′, etc..