• AP Coach

3.14.20 Saturday


Mobility:

FR: Lats, Pecs

Banded Shoulder Series x45s ea

What did you eat for breakfast?

3 rounds:

250m Row

15-20 Seated Band Pulldown

Low Pushup Holds x20s

Skill: Bar MU

Part 1: 3 rounds

Banded Bar kip x 5-10

Bar MU Box transition x 3

Hollow body rock x 10 roll into super man rock x 20

Part 2: 6 Min EMOM

Min 1 : 1 BMU

Min 2: 2 BMU

Min 3: 3 BMU

then repeat and go back to min 1

WOD: “Crush”

5 RFT (15 min CAP)

5 Strict Pullup

10 HRPU

15 St Leg Situps

20 Cal Row

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