Tuesday 7.3.18

Mob: SB lats and Infra 2 x10 ea (QOD: what is one piece of nutrition that might be holding you back from reaching your goals?)

2 rounds:

BW ring transition x 5

5 hollow body

5 super man

20 Face pull

Skill: Ring Muscle Up

2x10-15s hollow body holds

2x8-10 straight arm std band pull down

EMOM x 6

Min 1: 3 kips+ 1 ring MU or 3 kips + 3 C2b

Min 2: 5 supine hip drive

WOD: 30 min cap

Buy in 2 k row

3 rounds of:

30 push ups

6 HPC (115/80)

4 STOH (115/80)

Buy out 2 k row

Add’t: 3 rounds

Seated rope pulldown x 12

Ring tri ext x 10