WOD - 111222

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Complete four rounds:

2 – Front Pulls

5 FL Rows

2 – Front Pulls

10 Circular FL Pulls

2 – Front Pulls

15’ Cirque

notes:

1) Note that for today’s GB WOD, you will be performing 2 Front Pulls in between each of the assigned FBEs.

2) Adjust the body position as necessary during the Front Pulls. It is not necessary to use the same body position for both the ascent and descent.

3) You may either scale the FL Rows as needed by adjusting the body position used or by choosing an easier row variation.

4) Be sure to pull the chin completely over the bar at the top of each Circular FL Pull rep.

5) If you do not have a rope, substitute 10-15 Towel Pull-ups for the Cirque.

6) You may rest 2-3 minutes between rounds.

General WU

Wrist Routine

FSP Pre-req WU

4 rounds/rx'd rests:

2 – Front Pull Tuck Neg.

8 XR Rows([degrees]145[/degrees])

2 – Front Pull Tuck Neg.

8 Pull ups(5 Pallet Band)

2 – Front Pull Tuck Neg.

10 Towel Rows(about [degrees]106[/degrees]..i.e. almost standing)

Notes:

-Even w/ 5 pallet bands the pulls were still killer on the forearms. Towel rows(changed from pull ups/foot assist) also very hard by second round even though almost standing straight up. I might need to speed up my Front Pull negatives(5s) to alleviate the forearm fatigue.

FSP Pre-req WU

Shoulder routine

Did: 3 rounds of

2 Body levers (partials 3/4)

5 Foot supported rows

2 Body levers (partials 3/4)

10 Pull ups on monkey bar (palms facing each other)

2 Body levers (partials 3/4)

10 towell pull ups

notes: Could not do any MPPu today because of lack of appropriate equipment..body levers felt excellent!