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8.11.16 Thursday

10
Aug

8.11.16 Thursday

get-started

 

Mob: FR Lats/Thoracic Spine x2mins + Deep Squat Breathing x5 breaths

 

2 rounds:

Wall SLides x10

Wall Press Deadbug x5ea

1 Leg Lunge w Rotation x10yds

 

Skill: Rope Climb Skill 2x30sec Footwork Holds

4×2 Rope Climb

Rest as needed

 

Strength: 3 sets of     

Offset Pushups w/ Wgt x8-10ea side    

Rest 45sec   

Band Facepulls x15   

Rest 45sec   

Planks x 45sec-1min

 

WOD: Accessory WOD

6min AMRAP

Strict Pullups x8/6

½ Kneel KB Press x8ea

Rest 2 mins

then

3x30sec Band Tri Ext

3x30sec Band Bicep Curls

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