Thursday 9.17.20

Thursday 9.17.20

QOD: Bagel, Toast, Eng Muffin, Croissant?

Mob: (8-10m)

Softball Pec x30s ea + Softball Infras x30s ea + 10 Wall Slides

7m AMRAP

250m Row

3 Wall Walks/Pike Walks + 10s Hold

Band Tri Ext + Band Facepull x15e

Skill: Handstand Walk Tech (12-15m)

3 Rounds:

30s Freestanding or WF Handstand Hold 60s Rest*

*Modifications: Pike HS/Kneeling Pike/KB Arm Bar Hold*

Every 2m for 3 rounds:

Max Distance HS Walk* + 15 Hollow Rocks

*Modifications: 5-10 WF Should Taps/Pike Shoulder Taps/Inchworm Taps + Hollow Body Rocks x15/Bent Knee Hold (20s)*

Strength: 3 Sets

Ring Tri Ext x8-10

Seated Band Pulldown x15-20

Band Through KB Bicep Curls x12-15

WOD: 8 Rounds (18-20m)

1m/1m Rest

Version #1:

250-300m Row

Version #2:

200-250m Row

Modifications

1. N/A