9.20.19 Friyay

September 19, 2019

 

 

Mob: 

Folder in Bin Please  =) + Corrective Sheet

FR: Lats/Upper Back x2m 

Alt FR Shoulder Flexion x 8e

 

Have you sent a handwritten letter in the past couple years?

 

Warmup: 2 Rounds

Band Tri Ext/ Facepull x15e

Pike/Wall Walk x3 

Low WB Hold x20s 

Calf Stretch x30s ea 

 

Skill: Rope Climbs

2 rounds

Band bicep x 20

Foot holds on rope x :20-30s

 

5 rounds

1 Legless rope climb or 2 RC 

 

WOD: “Shortstop” 

For Time:

150 Double Unders

50 Wall Balls (20/14)

30 HSPU (Pad) 

 

(7m Cap)

 

Strength: 3 Sets

KB Supine Tri Ext x12-15

Ring Push-Up x10-15

X Band Through KB Bicep Curl x12-15

 

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