10.9.19 Wednesday

October 9, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: SB Hip Flexors/Quads x2m  

Banded Knee Tucks x45s ea

Would you rather watch your friends misbehaved:

 

3 year old child:

3 month old puppy:

 

2 sets:

BB Duckunders x10e 

Goblet step-up x6e 

Kneeling Side Plank w X Band x30s ea 

 

Skill: Pocket Snatch

(½ RDL, Shrug, HP, PS)

PVC 1x5 BB Oly W/U 

BB 1x5 BB Oly W/U 

 

W/U: 2x3 (40-60%)

3 x 3 Pocket Snatch 

50-55%

 

Strength: FR Reverse Lunge

W/U 2x3e @ by feel 

 

3x6e + Suitcase Carry 50y ea 

 

WOD: 3 Rounds For Quality

BW Walking Lunge x30y

HASD x100y

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