• AP Coach

12.18.18 Tuesday


Mob: SB Infras/Pecs x2m (Home Depot or Lowes?)

2 rounds:

FG Ring Rows x8

Pushup Into Inchworm x5

Row 250m

Skill: Strict RMU Skill

2x5e Hollow Body/Superman/HBR

2x5e St Leg Transitions

EMOM x5mins

1-3 Strict RMU or 3-5 Strict RIng Pullup + 3 Ring Dips

WOD: For Time (24m CAP)

1000m Row

10 C2B + R Dip

800m Row

8 C2b + R Dip

600m Row

6 C2B + R DIp

400m Row

4 C2B + R Dip

200m Row

2 C2B + R DIp

Post Strength: 3 sets

Band Facepulls x30s

Band Tri Ext x30s

Band Bicep Curls x30s

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