11.9.18 Friday

November 9, 2018

 

 

Mob: Corrective Sheet (10m) (What would the worst buy one get one free sale be for?)

 

Skill: Strict HSPU Tech

2x3 Wall Facing Holds x20-30s

2x5 Ground/Foam Roller Turtle Shells

2x3 Eccentric Lowers (Pike or Strict HS)

 

10m EMOM

Min 1: 3-5 Strict HSPU (Pad) Use Chalk to outline shoulder width hand position

Min 2: PVC Lat Stretch

 

WOD: For Time (9m CAP)

21-15-9

Ring Dips

Cal Row

*20y HSW after each round

 

Strength: 3 sets

Banded Chain Tri Ext x12-15

Seated Rope Pulldown x15

KB Turkish Get-Up x3e

 

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