November 15, 2017

11/15/17

Warm-up
Coaches Choice
Skill
Advanced:
Establish Max Deficit Strict HSPU
then
2x4-6 Strict Deficit HSPU @50% Deficit

Intermediate:
Establish ME UB Strict HSPU
**Rest 3 Min
1 Set Of Kipping HSPU (try to meet or exceed your max strict)

Beginner:
Coach Guided Shoulder stability and balance work/ HS progressions.
**Pike Push Ups
**HS Holds
**Wall Walks
**High Plank/ Down Dog Holds
etc..
Metcon
Metcon (Time)
For Time
50/35 Cal Row
40 Toes To Bar
30 Dumbell Thrusters 50/30#
20 Burpee BJO 24/20"

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