10.16.18 Tuesday

October 15, 2018

 

 

Mob: SB Pecs/Infras x2m (Favorite Sesame Street Character?)

 

2 rounds:

FG Ring Row x8

Band Facepull x15

Band Tri Ext x15

10 Full Burpees =)

 

Skill:  Ring Muscle Up tech

2x5 Hollow Body/Superman/Rocks

2x5 Ring or Bar Kip (if no Kip = Box bar Kip)

 

EMOM x12m

Min 1: 8-10 Ring Kips

Min 2: 10 HBR

Min 3: 3-5 Strict Ring Pullups   

Min 4: Rest   

 

Coaches Focus:

 

Strength: 3 sets

Tempo Strict Ring Dips (531) x6-8

SB Exchange x8e  

 

WOD: 3 RFT (7m CAP)

15 Burpees

1 LL RC  or 2 RC

 

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