12.20.19 Friyay

Mob:

Folder in Bin Please =) + Corrective Sheet

SB: Infra, Pecs x2m + Banded Shoulder Swimmers x45s ea

(What is one place you hope you get a gift card to this holiday season?)

3 rounds:

Pike/Wall Walk + 5e Shoulder Taps

10 MB Cleans

200m Jog

Skill: HSPU

Every 2m for 4 rounds:

5-8 Kipping HSPU (Use open Standard)

WOD: Run Intervals

5 Rounds

500m Run/Row

Rest 2:00

*If unable to hit 500m in less than 2:30 then scale to 400m

Post-Strength: 3 Sets

Strict PU/C2B x5-8

Rope Tri Ext xFAIL

Wall Facing HS Hold x30-45s