Sunday, 11/27
November 26, 2016
Tuesday, 11/29
November 28, 2016
Warm-Up
3 Rounds
6 Dolphin Push Ups
6 Hanging Scap Retractions
6 Alt T Push Ups
6 Squat to Boot Strappers
Skill (12 Min)
2 x2 Wall Walkers+ 10 Hollow Rocks+ 10 Arch Rocks
2x 10-20 Alt Shoulder Taps*+ 5 Kip Swings
*Scale shoulder taps to Pike position on box or with toes on floor
Partner Met Con
AMRAP 24 Min
9 Pull Ups
12 KB Swings
15 Push Ups
– Partners alternate complete rounds of 9/12/15
– Scale Pull ups to:
— 3-5 unbroken Pull Ups (if unable to do 3, go to band Assisted)
— 6 Band Assisted
Mobility
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/ side
