• AP Coach

1.13.20 Monday


Folder in Bin Please =) + Corrective Sheet

SB Infras x15ea + Shoulder Swimmers x45s ea

(What was your most memorable birthday?)

3 Rounds

30s On/ 15s Off


Ring Row

Band Up Spread

Row Cals

Skill: Rope Climb

Seated J Hook Tech 2x3

20-30s/30s Rest x3 rounds

Seated to Stand Footholds on Rope

4 Sets

2 no touch* RC (focus on form and footwork rest as needed)

WOD: Racecar

In a 12m Window

3 Rounds For Time

15 DB Push Press (50/35)

10 C2B

15 BFB

Rem Time Work up to Push Press 3RM from floor*

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