12.27.19 FRIYAY

December 27, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR Ham/Quads x2m 

Banded Knee Tuck x45s ea 

 

What are your New Year’s plans?

 

2 Rounds:

5 FG Ring Row + 5 Ring Transition

R. KBS x15

Inchworm + Push Up x5

 

Skill: Hip Hinge

2 Sets of each: 

PVC Hip Hinge x5e

KB RDL to DL x5

PVC RDL to DL x5

BB RDL to DL x5

 

W/U: 2-3 Sets x 3 Deadlift 

(40-60%)

 

Strength: Deadlift

3x3 w/Chain @ RPE 7-8 + Wall Squat Breathing x5 breaths 

 

WOD: For Time

30 Burpee RMU 

Or 

30 Burpee

30 C2B 

30 Burpee 

 

(7m Cap)

 

Post-Strength: 3 sets 

Rower Ham Curls x15-20

DB Inc 3 Way Chest Supp Row x5e

 

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