8.23.18 Thursday

August 23, 2018

 

 

Mob: FR Lats/Upper Thoracic Spine x2m (What was the last thing you did before bed last night?)

 

Warmup: 2 rounds

Row 250m

Hollow Body x10

Superman x10

Pushup into Inchworm x5

 

Skill: Ring MU Skill

2x5 FG Ring Row

2x5 BW Transition

3x5 Ring Kips

 

3x35-40% Max RMU + Deep Squat Breathing x5 breaths

 

Or if no RMU yet =

3x1 Spotted RMU + 3x5 Banded Transitions (w hip drive) + Deep Squat Breathing x5 breaths  

 

WOD:  10m Partner AMRAP

15/10 Cal AB

10 Burpees OTR

 

*Alt Rounds

 

Strength: 3-4 sets

Seated Rope Pulldown x10

Strict Stationary Dips x8-10

SB Exchange x8e

 

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