12.20.19 Friyay

December 20, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Infra, Pecs x2m + Banded Shoulder Swimmers x45s ea 

 

(What is one place you hope you get a gift card to this holiday season?)

 

3 rounds: 

Pike/Wall Walk + 5e Shoulder Taps 

10 MB Cleans 

200m Jog 

 

Skill: HSPU

Every 2m for 4 rounds:

5-8 Kipping HSPU (Use open Standard) 

 

WOD: Run Intervals

5 Rounds

500m Run/Row

Rest 2:00

 

*If unable to hit 500m in less than 2:30 then scale to 400m

 

Post-Strength: 3 Sets

Strict PU/C2B x5-8 

Rope Tri Ext xFAIL

Wall Facing HS Hold x30-45s

 

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