December 2, 2019

December 2, 2019

3 minute - 3 line shuttle run 


banded hip distraction 1min+5 air squats/side

banded shoulder distraction 1min/side

30 sec dead hang (mix grip -15sec/switch)


3 rds

10 kip to swing

15 hollow rocks 

20 banded scap push ups


14 minute alternating emom of :
min 1 - Squat clean Thruster 1-3 reps
min 2 - 3 pull ups + 2 chest to bar pull ups + 1 bar muscle up 

level 2: 5 scap pull ups + 3 kip to swing + 1 jumping pull up (with as little jump as possible)

wod :

18 min AMRAP
15 box jumps 24/20
12 single arm DB hang clean and jerk 50/35# (6 per arm)
9 toes to bar

L2: step ups, 35/20, hanging knee raises 

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