Happy Happy Birthday Brian Nicholls!!! We must celebrate with a special birthday buy in……Before the EMOM everyone must get 35cal row/ski/bike.
Tuesday September 15th- EMOM for 10min
Skill Work- 2-3 Rounds- coach decide based on time
2x Wall Walks
4x Strict Pull Ups
6x Strict T2Bar OR hanging straight leg raise
8x SL Box Squats (control, control) (4 each leg)
Max Handstand Hold
1min skill of choice practice
WOD- EMOM for 10 min-
**remember to scale up or down in order to individualize the WOD**
Buy In: 35 cal Row/Ski/Bike
Odd- 8x Hang Cleans (65/95#, 95/135#)
10x Split Jumps (get high) (total)
Even- 5x Push Press (65/95#, 95/135#)
20x Air Squats
**Immediately after last minute complete: 10x Clean and Jerks with barbell!!
Score= Weight used.
Post Work- Roll/stretch quads, calves, upper back.
:30 sec Prone Cobra
:45 sec Pec stretch in rig