Monday 11/09/17
A. WARM-UP x3
-x20 cossack lunges
-x20 shoulder openers
-x10 downward dog to cobra
-x10 banded pull downs
-x10 banded push downs
B. EMOM FOR 8MINS
min1: x6 ring dips
min2: x6 strict pull ups (weighted)
C. PARTNER WOD – FOR TIME
40 – 30 – 20 – 10
calories assault bike (P2->plank hold)
KB swings (P2->weighted wallsit)
thrusters (P2->hang from bar)
(RX: 50kg/35kg , Sc: 35kg/20kg , Beg: 20kg/15kg)