10/3/18

Isaiah clean.jpg

500m row/400m jog then 2-3x: 10 PVC pass thrus, 10 banded lat pull downs, 10 beat swings or scap elevators, 10 hollow rocks

Pull up Progression 3x through in 15min

1.) 5 modified strict pull ups (from a box or a low bar)/or strict pull ups if they have them

2.) 5 negatives (can be done from bar or rings depending on strength level)

3.) 5 Box pull ups to hollow land

"FESTIVUS WOD 3: In 10 minutes…

- 20 Synchro Plank Claps

- 40 KB Swings - American (53/35/44/26)

- 80 Wall Balls (20/14/14/10) (Men 10’ / Women 9’)

- 40 KB Swings - American (53/35/44/26)

- 20 Synchro Burpees"