12.27.19 FRIYAY

Mob:

Folder in Bin Please =) + Corrective Sheet

FR Ham/Quads x2m

Banded Knee Tuck x45s ea

What are your New Year’s plans?

2 Rounds:

5 FG Ring Row + 5 Ring Transition

R. KBS x15

Inchworm + Push Up x5

Skill: Hip Hinge

2 Sets of each:

PVC Hip Hinge x5e

KB RDL to DL x5

PVC RDL to DL x5

BB RDL to DL x5

W/U: 2-3 Sets x 3 Deadlift

(40-60%)

Strength: Deadlift

3x3 w/Chain @ RPE 7-8 + Wall Squat Breathing x5 breaths

WOD: For Time

30 Burpee RMU

Or

30 Burpee

30 C2B

30 Burpee

(7m Cap)

Post-Strength: 3 sets

Rower Ham Curls x15-20

DB Inc 3 Way Chest Supp Row x5e