Skill & Accessory Day


3 Min TTB Tutorial
...Then...
7 Min EMOM of...
5-7 TTB

....THEN....

3 Rounds of..
10 DB Pull Overs
5-7 Arnold Press
10 DB Bruce Lee Lateral Lunges (ea)
[10 Min]

WOD 


800m Run

-Right Into-

Complete 6 Rounds of...
12 OH Plate Sit Ups 35/25
1 Rope Climb
12 Traveling Plyo Plate Explosive Push Ups 35/25 (tot)
1 Rope Climb
12 Traveling Plyo Plate Explosive Jump Squats 35/25 (tot)

(18 Min TC)

Mod Key


P: 400m Run, 15/10, 3 Ring Rows, Mod Traveling Plyo Push Ups, 
RX: As Prescribed
C: 55/45, 1st RC Legless, 2nd Rope Climb Regular __ C Weight Vest: RX WOD with Weight Vest

Extra Conditioning


3-4 Sets
12 DB Curls palms up
12 DB Tri Ext
12 Ring Push Ups

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Scorpion Stretch (pec/shoulder/chest)

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