Tuesday 7.3.18

July 3, 2018

 

 

Mob:  SB lats and Infra 2 x10 ea (QOD: what is one piece of nutrition that might be holding you back from reaching your goals?)

 

2 rounds:

BW ring transition x 5

5 hollow body

5 super man

20 Face pull

 

Skill: Ring Muscle Up

2x10-15s hollow body holds

2x8-10 straight arm std band pull down

 

EMOM x 6

Min 1: 3 kips+ 1 ring MU or 3 kips + 3 C2b

Min 2: 5 supine hip drive

 

WOD: 30 min cap

Buy in 2 k row

 

3 rounds of:

30 push ups

6 HPC (115/80)

4 STOH (115/80)

 

Buy out 2 k row

 

Add’t: 3 rounds

Seated rope pulldown x 12

Ring tri ext x 10

 

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