Thursday 11/15/18

Strength: 12 min alternating EMOM
A) 6 Double KB stretch presses
B) 6 Strict pull ups (weighted if possible)
*1-3 eccentric pull ups if unable, see coach for appropriate reps
WOD: 13 min running clock, work for max reps throughout
A) 3 min AMRAP
10 push ups
2 rope climbs
*Rest 2 min*
B) 3 min AMRAP
12 cal bike
8 OH Slam ball slams
*Rest 2 min*
C) 3 min AMRAP
20 Sit ups
4 Box jump overs
(Final score is total reps for all parts)
Accessory: Choose a weakness and work on it!
A) Kipping practice
B) Handstand practice
C) Jump rope / DU practice
C) Mobility – ask a coach