9.14.18 Friday

Mob: FR Lats/Quads x2m

(What’s a nickname you had in high school/college?)

Dynamic W/U

Skill: Strict Pike HSPU

2x3 Wall/Pike Walks +10s Hold

3x12-15 Strict Pike HSPU + PVC Lat Stretch Between

WOD: For Time “Barbara”

20 Pullups

30 Pushups

40 Situps

50 Air Squats

Rest 3m (5 Rounds)

Additional: 3 sets

Band Tri Ext x15

Band Pulldown x15-20

Band Bicep Curls x15