Warm Up: 400 m run; 2 x 10 scapular dep, 10 sit ups, 10 ball slams
Skill Focus: Strict Pull Ups
Review modifications
Tempo Strict Pull ups (2 sec pause at the top, 3 sec decent)
5 sets x max reps
3 reps per set minimum
WOD:
Tabata; Dead Bug holds 4min (8rds) (focus on back flat on ground, no arch)
and then. . .
E3MOM for 21min
200m run
10 ball slams 20/14
Skill Focus: Strict Pull Ups
Review modifications
Tempo Strict Pull ups (2 sec pause at the top, 3 sec decent)
5 sets x max reps
3 reps per set minimum
WOD:
Tabata; Dead Bug holds 4min (8rds) (focus on back flat on ground, no arch)
and then. . .
E3MOM for 21min
200m run
10 ball slams 20/14
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