11.19.19 Tuesday

HAPPY BIRTHDAY BABY NICO!!!

Mob:

Folder in Bin Please =)

+ Corrective Sheet

FR: Lats, T-Spine x2m

Ring Squat Breathing x10 breaths

(Which emoji do you use most often in your phone?)

2 Rounds

Low Ring Hold x10-20s

Band Tri Ext + Facepull x15e

Hollow Body x10 + 20s Hold

Skill: Strict Gymnastics

9m EMOM

Min 1: 8-10 Strict T2B

Min 2: 5-8 Strict Pullup/C2B

Min 3: 8-10 Strict Ring Dips

WOD: Stunt Double

In a 5:00 window...

20 DB Push Press (50s/35s)

15 DB Box Step Over (50s/35s)

10 Bar Muscle Up

Remaining time max cal assault bike

Rx: If no BMU the 10 C2B + 10 HRPU

Strength: 3 Sets

Landmine Press x8e

DB Tri Ext x10-15