Monday, 11/2
November 1, 2015Wednesday, 11/4
November 3, 2015Warm-Up
3 Rounds of
5 Hanging Scap Retractions
10 Band Pull Aparts
5 OH Band Pull Aparts
10 Band Curls
then,
1 min OH Band Stretch
Skill
EMOM for 12 Min (6x each)
- 5 Kip Swings + 2 Negatives
- scale up to: 2 Strict Pull-ups + 3-5 Kipping Pull-Ups /OR/ 3 Strict Pull-ups + max unbroken Butterfly Pull-ups
- 5 V-Ups + 10 Hollow Rocks + 5 V-Ups
Met-Con
AMRAP in 12 Minutes of
9 Box Jumps
12 Alt DB Snatch
15 Push Ups