1.17.19 FRIYAY

January 17, 2020

 HAPPY Birthday GINA!

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: FR Lats, Upper Back x2m 

FR shoulder flexion x8e

 

Who’s your favorite late night host?

 

2 Rounds:

5 FG Ring Row + 5 Ring Transition 

Partner Push KB Swing x10

200y Run

 

Skill: Ring Muscle Up

4 sets

3-5 Strict R Pullups + 5-8 Strict Ring Dips 

 

WOD: Parts Sold Separately

18m AMRAP

300m Run

15 A.KBS (55/35)

1,1,1,2,2,2,3,3,3..RMU

Or 

1,2,3,4,5.. C2B + Ring Dip

 

Post Work

Everyone

Midline Finisher

2-3 Sets

Farmer Carry x100y

Alt MB V-Ups x10e

 

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