1-8-2019

7
Jan

1-8-2019

Skill Practice
12 Min Total Mins
Skill: 6 EMOM (30wrk / 30rest)
“Ring Stability”
Adv: Ring Hollow Hold
RX: Same
S: Matador or box hold (top of Dip)

Skill: 6 EMOM (30wrk / 30rest)
A: 5-7 C2B Unbroken (Perfect Technique)
Rx: 5 kipping pullup (Same)
S: 5-7 Kip swing or inverted row or Kipping practice

Skill WOD
10 EMOM
Even: 5 Wall Walk or (or 10x shoulder taps)
Odd: 5 Hang Snatch (135/95) (115/85) (95/65)

Core (can be done in remaining time or as extra credit)
3 Rnds
Hollow Hold – 30sec
Plank Hold – 30sec
Superman – 30sec
rest – 30sec