1.18.19 FRIYAY

January 18, 2019

 

 

Mob: BB Rollout Feet/Calves x2m + Ankle Walks x50y

QOD: Would you rather always be 10 minutes late or 20 minutes early?

 

Dynamic W/U x7m

 

Skill: MU Skill

 

3 rounds:

Hollow rock x 10

Partner hollow spot kip x 5

 

2-3 rounds:

Box bar Mu x 3 or box C2B x 5

Standing PVC straight arm band pull down x 5-8

 

EMOM x 5

3-5 Bar mu

Or 5-8 Kipping C2B

 

WOD: For Time (14m CAP)

400m Run

10 Strict Pullup

400m Run

20 Pushups

400m Run

30 Situps

400m Run

40 Air Squat

400m Run

 

Strength: 3 sets

KB Supine Tri Ext x15

CG Seated Pulldown x10-12

 

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