Skip to content

Monday, 30 Nov 2015 (1200)

November 30, 2015

Welcome back from the Holiday Weekend!  Hope you stuffed yourself and enjoyed the time off, cause now it is time to get back to work!!  We will meet outside, so dress warm…

Warmup:
jog 4 laps
mobility/calisthenics
3 x 10 – bent rows, reverse hypers, banded shoulder external rotations, 30 seconds hang from bar

WOD:  For 30 minutes – perform 20 seconds work followed by 10 seconds rest, hold in the following static positions –

Ring Hold in Bottom

Squat Hold in Bottom (#45 barbell in Front Rack)

Pullup Hold in Top

Ring Hold in Support

DB Hold

Advertisements
No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: