Monday 16/10/17
A. WARM-UP x3
-x20 arm swings
-x20 diagonal arm swings
-x10 banded pull downs
-x10 band pull aparts
-x10 yoga plex
-x2 wallwalks
B. EMOM FOR 6MINS
min1: x5-7 weighted strict pull ups
min2: x5-7 weighted dips
C. EMOM FOR 6MINS
min1: x20sec max strict pull ups
min2: x20sec max dips
D. PARTNER WOD – FOR TIME
1000m row
3 sets:
30 HSPUs
30 weighted sit-ups
30 wallballs
2000m bike