Skip to main content
UncategorisedWOD

Monday November 10th

By 9th November 2014No Comments

Warm up: 3x:30on/off doubles or high singles

Movement prep: Crossover symmetry – use doubled up red bads and do 3 stations with 30 seconds on each – face pulls, rear scap extensions, scap pu

Strength
EMOM x5mins 5 strict chins-use band/add weight
rest 3mins then
EMOMx5mins 5 strict dips using boxes/bench/add weight

WOD
21-15-9
deadlifts 70/45
toe to bars(buy in fence run)

Cool down
Partner Pancake Pulls? 30 secs back and forth for 2mins?

Leave a Reply