11.21.18 Wednesday

November 21, 2018

 

 

Mob: Softball Feet/Calves/Infras  x2m + Ankle Walks x50y ea (What is a weird superstition that you have?)

 

2 rounds:

Wall/Pike Walk x3 + 10s Hold

MB Clean x10

Band Tri Ext x15

 

Skill: Handstand Walk Skill

2x5 Ground/FR Turtle Shell

2x3 ½ Kneel ½ Kickup/Wall Kick-Ups

 

Accumulate 3 mins Total in Free Standing Hold (7m Clock) (use wall if necessary)

 

WOD: 5m AMRAP (3 mins rest between)

 

30 DU

20 WB (20/14)

10 DB HPC (50/35)

 

Repeat 3 rounds (Score is rounds each interval)

 

Post Strength: 3 sets

DB Tri FInisher x10e

½ Kneel KB BU Press x8e

 

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