Monday .. Hello October 2nd

October 2, 2017

 

Monday Oct 02 2017 

 

Warm up 

200m row 

10 pass throughs PVC

5 Hollow holds (:10 sec)

10m of worlds greatest stretch 

8 min AMRAP 

 

SKILL

5 x 2 of strict pull-ups (try and keep a hollow position)

 

10-9-8-7-6-5-4-3-2-1

 
Ring rows or pull-ups (any pull-up variation) 
After each set a:10 sec handstand hold

 

 

W.O.D
3 min AMRAP rest 1 min of 
10 thrusters 95/65#
5 burpees 
2 wall climbs 
x 4 sets

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