1.3.19 Thursday

January 3, 2019

 

 

Mob: Softball Infras/Pecs x2m + Banded Shoulder Swimmers x45s ea (would you rather have 3 hands or 3 feet?)

 

2 rounds:

Ring Row x8-10

Plate T Raises x8

Row 250m

Calf Stretch x30s ea

 

Skill: Kipping Pullup Skill

2x5e PVC

Hollow Body

Superman

HBR

Bar Kips

 

1 set Max Kipping C2B (record #)

 

Rest 2m then EMOM x9

Min 1: 10 HB

Min 2: 10 Supermans

Min 3: 3-5 Kipping C2B

 

WOD: 14m AMRAP

1000m Row

100 DU

75 Situps

50 Air Squats

15 Strict HSPU  (Pad)

 

Post STrength: 3 sets

Banded (Behind Bench Tri Ext) x15-20

Seated Rev Grip Lat Pulldown x10-12

 

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