11.23.19 Saturday

November 23, 2019

 

 

Mobility:

Folders in bin + correctives! :)

FR: Lats, T-Spine x2m 

Band Shoulder Swimmers x45s ea

 

(Would you rather end hunger or hatred?) 

 

3 Rounds

Goblet Step Up x5e

Wall/ Pike Walk x3 +5e Shoulder Taps

 

Skill: Handstand Walk

Every 2m x 5 rounds 

Max Distance HSW or 45-60s Wall Facing HS Hold 

 

WOD: For Time

30/20 Cal Bike

10 Strict HSPU

20 Box Jump Over (24/20”)

20 Kipping HSPU

20 Box Jump Overs (24/20”)

30 HRPU

20 Box Jump Overs (24/20”)

 

(8m Cap)

 

Strength: 3 Sets

CG pulldown x10-12

Rope Tri Ext xfail

X Band Through KB Bicep Curls xfail

 

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