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Thursday November 3rd

By 29th October 2016No Comments

Warm Up 

Coach led: 

10 Pass Through

2 External Rotation L/R

10 Cuban Press-to-Strict Press-to-Overhead Squat
Strength 

16min emom: 

min 1:1-5 muscle ups, 

min 2: 30sec lsit off the rig. 

l2 1-5 muscle up transition with dip.

 l1 1-5 pull ups.

 lsit scale will be knee raise hold and scaled to active hang. 
WOD

e3mom x 15 mins. 

complete 6/12/18 cals on the assault bike

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