9.10.19 Tuesday

Folder in Bin Please =) + Corrective Sheet

Mob:

SB: Feet/ Calves x2m

Ankle Walks x50y ea

Where did you eat out last?

Dynamic W/U

Skill: Handstand Walk

2 rounds:

Hollow body wall walks x 5

Inchworms

(1 inch out + 5 push ups + :10s high plank hold = 1 rep) x 5 total

Accumulate 1 min total Wall Facing HS hold. You can rest as needed

3 rounds:

Every :90 s Max distance HS walk or 5-8e Wall Facing Shoulder Taps

Strength: 3 Sets

21-15-9 For Quality

Ring Push Up

Ring Row

WOD: 5 rounds

1:00 On / 1:00 Off

Run

Rx/Comp: 275-300y

Perf: 250-275y

Fit: 225-250y