12.6.18 Thursday

December 6, 2018

 

 

Mob:  BB Calf/Foot Smash x2m (Aunt or Aunt - pronounced ant)

 

2 Rounds:

Banded TKEs x20e

Spiderman w reach x5e

Goblet Squat 2 3s Pause @ bottom  

 

Skill: Front Squat

2x5e

Air Squat

PVC FS

BB FS

 

3x3 W/U

 

5x5 Front Squat @ RPE 7 + 90/90 Hip Lift x5 breaths  

 

Strength: 3 sets

Banded SB Ham Curl x12-15

Farmers Carry x100y

 

WOD: 5m Partner AMRAP

Max Cal Bike

 

WB (20/14)

 

One partner completes 10 WB + SHuttle* Run w/ MB then exchange spots with partner on the bike (continue to rotate until 5m AMRAP is up)

 

*Shuttle run =15y arond cone and back

 

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