Thursday- October 11th

October 11, 2018

 

Weekly Warm-Up: 10 min. AMRAP   

  + Today's Warm-up Movements:

           *Ring Rows x 10

            *Hip Swings x 10 (4 ways)      

 

 

 

A. 10 Minutes: Pull Up Skill Work

Weighted/Max Strict/Negative/Kipping/Butterfly/Muscle-up Progressions

 

 

 

 

B. “Knotted Up”

AMRAP 15:00

200 Meter Run

10 Strict Pull Ups (5 Bar Muscle-ups or 10 Chest-to-Bar Pull-ups)

 

 

C. Buy-Out

Lat Smash w/Foam Roller, PVC, or Lacrosse Ball x :90 each side

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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