FRIDAY

Strength Development:

Shoot throughs/Plank with plates

10 Minute EMOM

·  1^st Min: plank with plate

·  2^nd Min: Shoot Throughs

Stimulus:

·  Braced core

·  Engaged lats

Partner WOD

20 Minute AMRAP

Partner A:

·     100 Meter 2@ Dumb-bell Farmers Carry

Partner B:

·     9 Ring Rows OR 6 Toes-to-Rings OR 3 Ring Muscle-Ups

·     5 Dead-ball Ground-to-Shoulder

Stimulus:

·   Consistent Sets

·   Fast recovery

·   Pick up where you left off returning from Farmers Carry