October 17, 2016
6 minute clock
partner warmup of :
24-18-12-6 wall ball
48-36-24-12 single unders
a) banded hip distraction
Back Squat - 4 sets of 4 every 2:30
- finish heavier than last monday.
- can build set to set or stay at the same weight.
18 minute emom of :
a) calorie row x 6-20
b) wall ball x 10-25
c) double unders x 10-60
- score = lowest round of each added together. 8 calorie row + 11 wall ball + 25 double unders = 44.
- great day to practice double unders if you don't have them. reflect on cues given last tuesday.
Posted on Mon, October 17, 2016
by Brad Weems