Warmup:
Partner medicine ball pass with:
dowel hinges in between rounds
dowel dislocates
dowel inlocates
Lift:
4 rounds:
6 strict chinups
12 ring rows
25 band pull aparts
WOD:
Helen
3 rounds for time of:
Run 400 m
21 kb swings
12 pull-ups
December 1, 2023
Skill : wall walk 20 min for quality 20 plank Shoulder taps10 alt Seated DB strict press5 Down dog -plank-push ups 1-3 wall walk 15 – 9 –