• goapnation

5.7.18 Monday





Mob: BB Trap Smash/Pec Smash x2m + Deep Squat Breathing x5 breaths (Would you rather travel the US and see the sights in a motorhome or by plane?)


2 rounds:

KB BU Arm Bar w Rot x8e

Lateral Bear Crawl x10y (w/ 5 lb plate on back)

Band Tri Ext x15


Skill: Strict Press

1x5 PVC Strict Press

1x5 BB Strict Press

4x5 Strict Press @ RPE 7


WOD: 10 RFT

5 Strict PU

10 HRPU

15 Cal Row


(16m CAP)



Strength: 3 sets

Strict T2B/Wtd Knee Raise x8-10

Ring Tri Ext x10-12

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