SUNDAY 9/17/17
WARM UP
Trainer’s Choice
FIRST…
Skill
Kipping Pull Up Review + Drills
- Hollow/Arch Holds – :30/:30 x3
- Jumping To Bar + Dead Hang – :10 Seconds x3
- Kip Swings – 3.3.3×3
+
Front Squat – 70% (Of 1RM From Testing) 6×3
WOD
Benchmark – “Fran”
21-15-9
Thrusters
Pull Ups
+
Finisher:
3 Rounds For Quality
Pendlay Row x 10
V-Ups x 10
Sorensen Hold (Or Superman) x :20 Seconds
Cossack Squat (Slow, Controlled With Light DB) T x 10 (Each Side)
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