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Wednesday November 9th

By 6th November 2016No Comments

Warm Up

Pass the pipe. MB Pass burpee + mb pass squat



15min emom:

min 1: 1-5 ring dip(scale is ring stability x:20sec, scale up is muscle up).

min 2: plank hold(hs hold scale up) x :30.

min 3: hollow scap pull x 5(active hang x:30)



Min 0-4: up to 80 doubles.

1min rest

Min 5-8: up to 20 cal row.

1min rest

Min 9-12: 20 overhead kb swings

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