FRIDAY

 
100m run

Rig – active shoulders

HS holds and pulses

Wall walk -technique

Ring row – technique

 

 

Movement Development

 

10 Minute EMOM

 

·  1st min: Ring Rows

·  2nd min: Handstand Holds

(Wall or free standing)

 

Focusing on:

·  Braced core

·  Active shoulders

 

Partner WOD

 

22 Minute AMRAP

 

·   Partner A: Calories

 

·   Partner B: 1 Round of

o  1 Wall walk

o Through the Monkey Bars

o 100-meter Sandbag Carry

 

Aiming to:

·  Consistent pace on each round