UncategorisedWOD

Wednesday September 30th

By 27th September 2015 No Comments

WWARM UP: 20secs 10sec off: 

banded Scap pulls, side bear crawls, mountain climbers x 20 

Strength EMOM x 15mins:

 Min 1: vups x 10-12(weight if needed)

Min 2: 30 sec pvc arch holds

Min 3: Max pull ups/ eccentric x 3-5(focus on external rotation and keeping midline engaged) 

 WOD 

  10-1: 

kb lunges(5/5, 4/4 etc) 

Ttb/knee raises

 + 20 doubles each round (scale is  5 doubles)

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