Sunday WOD – Nov. 16th

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Warm-up

Complete 2 rounds

  • 10 – Scapula Push-ups
  • hollow body holds (30 secs)
  • row 250m

EMOM-6 (6 minute every min on the minute) 

  • Wall-ball
  • row calories
  • burpees (knee push-ups for Liz)

Skills & Drills 

Drill 

  • maintain hollow from static to dynamic
    • vertical hollow hold
    • vertical hollow slow walk on toes
    • vertical hollow hopping

Skill – strict pull-up 

  • coaches spot athletes (no bands, no boxes)
  • dead hang from bar
  • active shoulders
  • maintain hollow body
  • pull-attempt

Pull as many as possible with good form

Finish with 5-10 strict hollow ring rows

AMRAP – 7 

  • 5 – Dumbbell press
  • 10 – Sit-ups
  • 15 – air squats

7am – RESULTS 

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8:45am – RESULTS 

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