• AP Coach

12.26.18 Wednesday


Mob: SB Infras/Pecs/Quads x2-3m + Band Arch/Rounds/Rotations x20e (What was the favorite food you ate over the break?)

2 rounds:

Spiderman w Reach x5e

ROw 250m

Band Facepull/Tri Ext x15e

Skill: Hollow/Superman Skill

2x5e Hollow Body/Superman/HBR

EMOM x10m

Min 1: 8-10 Bar Kips + 10 HBR

Min 2: 10 Superman + 5 Pushup into Inchworm

Strength: 3 sets

Ring Tri Ext x8-10

½ Kneel 1 Arm Banded Pulldown x12e

WOD: 9m AMRAP

(3/3, 6/6, 9/9,....)

Cal Row

MB Situp + Toss (20/14)

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