Friday, November 18
WOD
Warm up:
10 Passthrough
5 Up/down dog
10/7 Air bike
4 Inchworm pushup
20 Shoulder tap in plank
10 Hollow rock
10 Halo
1 Wall walk up w/ :10 hold
2-3 Strict pullup
3 Deep squat complex
1-2 Bar Muscle up or 2-4 Ring dip or HRPU
WOD:
EMOM x 12 (6 sets)
Alternate between:
2-4 Ring or Bar Muscle-up (MU transition, or 5-9 Dip)
3-6 Strict HSPU (Negatives, pike pushup, or 1-3 hand release pushup)
B) Team Assault Bike
In 3 person teams, accumulate as many calories as possible in 12 minutes alternating every 10(men)/7(women) calories
Mobility:
:30 Child’s pose
:30 Puppy dog
1:00 Archer
