Friday April 27th, 2018


PUT IN WARM UP: A) Wrist mobility 10 rocks each Plank, Thumb Out, Bull Dog, Gorilla B) Wrist Stability on Wall 5-8 reps each Flat Knuckle, Wrist Rocks, Flat to Fingertip, Flat to Fist

Strength:

Strict Press x 8 reps @ 70% 3RM >> Shoulder Taps on the Wall / Box x 8 Complete 3 total rounds super set with below

Gymnastic:

1 minute each A1) Plank Hold A2) Reverse Plank Hold

WOD:

3 Rounds Run 400m 50 ft Walking Lunge 1 Max Set of HSPU (looking for 5-12, scale appropriately)


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