12/7/23

warm up

2 rounds:

- 30 sec Close Grip Bar Hang

- 1 Arm Overhead Carry

- 5 Spiderman Complex

- 15 Rocking Hip Flexor Mob/side

strength

A1) Strict Press 3x5-8 -increase load/reps from last week

A2) Supinated Pull ups 3x5-8 -increase load/reps from last week & on last set, after your last full ROM rep, go for max ½ reps  

conditioning

Partner WOD - Every 6 min for 3 sets:

• 48 Back Rack reverse lunges

• 48/36 Calories on Machine

Split reps