Warm Ups (full)
Roll lats, quads, IT bands
Ankle Mobility - Facia right foot...
Specific Warm Ups :
Scaled Pistols to 10"box *6 right & 6 left
Skills :
NFT 12 Min Cap
1a 10 HSPU to AbMat
1b 12 Pistols (to 10"/eccentric only/ 6 each)
1c L-Sit Accumulate 45 Sec (Tuck)
Metcon #1 :
Partner WOD 2 People with only one working at a time (Robert)
5 Deadlift #245 (Rx #275)
10 Pull Ups (Rx = CTB - Only fst round)
15 Wall Ball Shots #25
Rounds 11 +9 Reps
Stretch
Cliff Bar
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