11.9.20

PART A
Core strength
3 rounds of
30” hollow hold
20 v-ups
10 GHD hip extensions

PART B
emom 12
1. 8/10 2- DB strict press
2. 3-5 strict ring pull ups (false grip)
3. Rest
pro: 12 mins for ring MU progression

PART C
WOD
For time
400m run
12 C2B Pull-ups/Pull-ups
24 thrusters
100 double unders
24 thrusters
12 C2B Pull-ups/Pull-ups
400m run

STRENGTH
3 set of:
8-8 Split buglarian squat
3 set of:
8/10 Barbell high pulls (snatch grip)
3 super sets of:
10/12 barbell biceps curls
10/12 rings triceps extensions