12.13.19 FRIYAY

December 13, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: FR Quads/Hams x2m 

 

Do guys look better clean shaven or with facial hair?

 

Dynamic W/U x7m 

 

Skill: Back Squat

2x5e 

Air Squat 

KB Goblet Squat 

Empty BB 

 

W/U 2-3x 5 @ 30-40% Back Squat 

 

Strength: Back Squat 

3x8 @60-65% (3 sec lower) + 90/90 Hip Lift x5 breaths 

 

WOD: Tear Jerker

2 Rounds For Time

25 Wall Ball (20lb/10’//14lb/9’)

20 Cal Bike

15 Toes to Bar

10 Burpees to Target

(10m cap)

 

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