Thursday 09-13-18 S

Thursday, September 13, 2018

Warm Up: 
500/400 M Row 
+
3 Sets of (coach leads):  
30 Secs Static Hang 
30 Secs Squats Holds with Adductor Stretch  
30 Secs Plank Shoulder Taps 
+
Skill Work: 
Strict Pull Ups/Ecc/Con/Scaled Variations 
Wall Ball Efficiency & Breathing Patterns  

 

Workout: 
30 Min AMRAP of: 

1K Row or 800 M Run  
10 Strict Pull Ups 
20 Wall Balls 20/14   
8 Strict Pull Ups 
16 Wall Balls 20/14   
6 Strict Pull Ups 
12 Wall Balls 20/14   
4 Strict Pull Ups 
8 Wall Balls 20/14   
2 Strict Pull Ups 
4 Wall Balls 20/14   
- After round 2, perform Kipping CTB Pull Ups 
 

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