WOD 13th November 2017

12 Nov WOD 13th November 2017

Warm Up Focus: spinal mobility and lat activation

TTB

SKILL: 3rds

3x Spinal Flexion Drill

3×10 beat swing with lat pull

STRENGTH: 3rds

3x dragon Flag with 10 sec lower

3×10 banded last pulldown

WORK CAPCITY

10 RFT

30xDU/ 60xSU

10x Pull Up

10x Push Up

Skill:

Monday: TTB

Tuesday: HSPU

Wedneaday: Core

Thursday: Pull Up

Friday: Pistol

Saturday: Dips