Wednesday - 12/27/2017

Warm Up:

10 Ring Rows
10 Push-ups
10 Sit-ups
Eta Shoulder Protocol
10 Ring Rows, hard
10 Push-ups to Pike
10 Sit-ups
Banded Shoulder Activation
5 Strict Pull-ups
5/arm DB OH Press
10 Sit-ups or 5 GHD Sit-ups
5/arm DB Push Press
5 Kipping Pull-ups

 

Chest to Bar/Pull-ups:

Focus/Practice

 

12 min AMRAP

12 C2B/Pull-ups
12/arm SA DB Push Press
24 Sit-ups (12 GHDSU)

Fitness: Pull-ups, 35/20#
EP: C2B, 50/35#, 12 GHDSU