Thursday 12.13.18

Chantalle R.

Chantalle R.

Coach Led Warm Up

Skills: 10 min Pistols and Strict MU practice
4 rounds, alternate between the two movements:
1 - 8-10 pistols
2 - 1 -4 strict MU or kipping ring MU

Sc:
1 - Assisted pistols or air squats
2 - 1-4 Bar MU, strict pull-ups, kipping on rings, etc.

WOD:
In teams of two, with only one partner working at a time, complete
3 rounds each:
50 Wall Ball Shots (20/14 lbs @ 10 ft)

-then-

2 rounds each:
30 Box Overs 24/20

-then-

1 round each:
20 Cal Row

*You do not switch partners until one partner has finished all the reps in the round.

Sc: WB 14/10
Step-overs

Mandi Reading