• AP Coach

7.16.18 Monday


Mob: FR calfs and lats x2m (What was the best part of your weekend?)

2 rounds:

Plate drill x 30

Facepull x 20

Band bicep x 20

Skill: Kipping

2x5 hollow/superman/rocks

2x5 kips on bar or rings

3 sets rest as needed

C2B 8-10 UB

Or pullup x 10-15 ub + Ring Deep Squat Breathing x5 breaths

WOD: (25 min cap) 6 RFT

30 air squat

19 PC (115/80)

7 strict pull up

400 m run

PVC lat stretch x 1 min

Hip flexor wall stretch x 1min ea

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