Wednesday, October 31, 2018




A) Skill
8 min EMOM
Odd – 3-5 Strict C2B/Pull Ups
Even – 5-12 Butterfly pull ups/kipping C2B/Pull Ups

B) Skill Strength
Toes to Bar Max Unbroken X 3
The goal is to do 3 large sets unbroken. Rest as needed

C) Strength
Heavy DB/KB Bent Over Rows 8/arm X 4
Banded Rows 30 X 4

D) Core
5 rounds
15-30 second hollow body hold
30-60 seconds back extension hold
Rest 2 minutes between sets

E) Metcon