Friday, 9 December, 2016

WARM UP – MOBILITY
Alternate…
Banded Glute/Squat warmup drills, Scap Pullups, Wall Walks

WOD A

BACK SQUAT X 3
3 Back Squats E2MOM x 6 sets:
Sets 1-3: 75-80%
Sets 4-6: 80-85%

WOD B

TAKE ON ME
5 Rounds for time (15 min cap)
7 Front Squats 155/105lb
7 Handstand Pushups
14 Pullups

-Add uncompleted reps as seconds
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TAKE ON ME ADVANCED
5 Rounds for time (15 min cap)
7 Front Squats 185/125lb
14 Handstand Pushups
21 Pullups

-Add uncompleted reps as seconds

ACCESSORY

Crossover Recovery