• AP Coach

4.11.19 Friyay

Mob: Fill Out Habit Tracker =)

FR Lats/Thoracic Spine x2m

QoD: Have you ever ridden a horse? (yes or no)

2 rounds:

Band Up Spreads x10

Wall Ball Low Holds x20-30s

Spiderman w reach x5e

Skill: HSW Skill

3 rounds:

Hollow body wall walks x 3

Plank x 45-60s

KB arm bar x :20 s hold.

3m to Accumulate Wall Facing Holds (rest as needed) = goal in 20-30s with rest equal

Every 2m for 6m:

10s Wall Facing Hold Into HSW 5-10y*

* if no walks yet then 10s Wall Facing Hold into 5 taps ea side

WOD: 3RFT (Partner WOD*)

50 WB (20/14)

50 Alt DBS (50/35)

100 Cal AB

Split reps however see fit*

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