10.12.19 Saturday

October 12, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR: Lats, Upper back x2m 

BW Bird Dog x5e (3s Pause on each) 

 

(Would you rather have crazy colored hair or crazy colored feet?)

 

3 Rounds

250m Row 

Kneeling/Low PU hold x20s 

 

Skill: Strict Gymnastics 

3 sets of each (rest as needed) 

Weighted Strict Pullups x5-6 

Ring Tri Ext x10-12 

 

WOD: For Time Partner Workout

50-40-30-20-10 Cal Row

50-40-30-20-10 Situps 

 

(Split reps as see fit) 

 

22min cap

 

Cool Down: 

Band Ext Rot x15e

Side Plank x30s each

 

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