9.20.19 Friyay

Mob:

Folder in Bin Please =) + Corrective Sheet

FR: Lats/Upper Back x2m

Alt FR Shoulder Flexion x 8e

Have you sent a handwritten letter in the past couple years?

Warmup: 2 Rounds

Band Tri Ext/ Facepull x15e

Pike/Wall Walk x3

Low WB Hold x20s

Calf Stretch x30s ea

Skill: Rope Climbs

2 rounds

Band bicep x 20

Foot holds on rope x :20-30s

5 rounds

1 Legless rope climb or 2 RC

WOD: “Shortstop”

For Time:

150 Double Unders

50 Wall Balls (20/14)

30 HSPU (Pad)

(7m Cap)

Strength: 3 Sets

KB Supine Tri Ext x12-15

Ring Push-Up x10-15

X Band Through KB Bicep Curl x12-15