Friday January 4th:
Skill/Accessory work for the Strength.
Then on to Push and Pull (Metcon).
**Look to your coaches for scaling-want everyone to have an opportunity to finish :).
See ya in the gym!
Skill: Strict HSPU
Strength: 3 Rounds for Quality
-2 Wall Walks
-30 sec Wall Facing Hold
-12-16 alt KB/DB Seesaw Rows
Seesaw Rows: https://youtu.be/fX0vah05mns
Against 13-mins… For Time:
L1: Strict HSPU, Strict Pull-ups
L2: Strict HSPU, Strict Pull-ups (Start on the Round of 9 or 8) (up to 1 Ab-mat)
L3: Seated DB Strict Press (35/25), Ring Row w/1 count pause at the top of each rep
L4: Close Grip Pushups, Tough Ring Rows