• AP Coach

8.31.19 Saturday


Mob:

FR: Lats, Quads x2m

Dynamic W/U

(Would you rather every traffic light you approach turn green or never have to stand in line again?)

Skill: Bar Gymnastics

2 rounds:

5 kips on the bar

:20 s hollow body rocks

Box Bar MU transition x 3

EMOM x6m

Min 1-6: 1 BMU* (can be spotted on coach's discretion) or 5 Bar Kips + 3-5 Strict C2B

WOD: “Follow Through”

3:00 ON / 3:00 OFF

AMRAP

15/10 Cal Bike

10 Chest to Bar

Strength: 3 sets

KB Tri Ext x12-15

DB 1-Arm Row x15e

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