Wednesday. 10.7.15

MOB: Full body mobility
WU: Review Hollow body hold, plank hold, muscle up.

S: Muscle up practice. EMOM for 10:00
Rx: Max strict ring muscle ups in :15
LIII: 1 strict C2B + max strict ring dips in :10
LII: 2 pause ring dips (:02)
LI: 2 pause dips (:02)

C: AMRAP in 20:00 of:
800m run
:60 hollow body hold (accumulated)
:30 plank hold (accumulated)

LII: Hollow body hold at sub of choice.
LI: 400m run/walk. :30 hollow body hold (sub of choice ok). :15 plank hold (elbows ok)

PWMOB: Full body rollout.

Chisel: Same

Advanced: None.
Endurance: 400m at 100% pace. 400m at 75% pace.
The Mar: Accumulate 30:00 of walking (preferably outside) today.

S: EMOM for 10:00. 5 bent over barbell rows at medium weight (big squeeze at top)
C: AMRAP in 20:00 of:
800m run or row
15 hanging knee raises
:30 plank hold

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