9/14/2017

9/13/2017
September 12, 2017
9/15/2017
September 14, 2017

W.U..  ROM WOD based on shoulder mobility

Skill:  Kip on Pullup movement

  • Full Grip
  • Slight False Grip, Knuckles on top
  • Glutes/Abs tight/toes pointed
  • Push/Pull against bar
  • Hip engagement

W.O.D 3 Rounds, Each rd 5 Mins, 1 min Rest

  • Cals on Rower
  • Ball Slams 15/10
  • Hollow Ring Rows
  • Pushups