Intent - TRAIN
A1. GHD hip ext. - 8-10x3
A2. Side plank - 30 sec./side x3
A3. Pull-up negatives - 3-4x3
+
3 Rounds
30/20 Cal AB
30 Wallballs @ 20/14#
Sport -
Before WOD:
A. Rowing -
250m @ 2 sec. off 1k TT
-rest 30s-
x6
After WOD:
A. Skin the cat - 8-10 quality rotations
B. Ring thing weighted MU - 20 total reps
C. MU practice - 5-7 of concentrate tries/attempts. Can be kipping or strict