12.2.19 Monday

December 1, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Pecs, Infra x2m 

KB BU Arm Bar x30s ea 

 

(What Disney character would make the worst roommate?) 

 

2 Rounds:

Wall/ Pike Walk x3 + 10s Hold

Spiderman w/ Reach x5e

Band Bicep Curl x20

 

Skill: Handstand Walk

2 sets

10-30s Freestanding HS Hold or Partner Supp Free Standing HS Hold + HB Hold x20-30s 

 

3 sets: 30s/1m Rest - Max 5yd (Turn around and kick up) Distances*

 

*If no HSW then 30s Max HSW/Partner Supp HSW 

 

WOD: Mafia

9m AMRAP

3 Strict HSPU

6 C2B 

9 DB Box Step Over (50s/24”//35s/20”)

 

Strength: 3 Sets

Kneeling 2-Band Tricep Ext x15

3-Way DB Chest Supp. Row x5e

 

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