2019-02-07 04:00:00.000000
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–>

WOD Do

Warm-up
3x30sec
hollow rocks
sit ups

8x20s on/10s off:

high knees w/broomstck
ring rows

squats
upper body rotations w/plate

Skill
Metcon
emom 10
30sec work, 30sec rest
I. hollow rock
II. superman
III. kip
IV. ring row
V. kip from box / butterfly from box
VI. kip + push away from bar / mini butterfly
VII. kip + kipping pull up / butterfly
VIII. kipping pull up / 3 kipping + 3 butterfly
IX. kipping pull up / strict pull ups
X. kipping pull up / negative pull ups
Metcon
emom 10
I. 1 lane plate push 20/15
II. 2 lanes plate oh lunges 20/15

Basic Strength
Sumo Deadlift (4×10)
4×10 @40-50%
*dead stop, no touch and go