Thursday March 17

Weakness Work EMOM

EMOM 20:00

Min 1) Weakness 1 to :45

Min 2) Machine or Shuttle Run @ Conversational Pace

Min 3) Weakness 1 or 2 to :45

Min 4) Machine or Shuttle Run @ Conversational Pace

*For weakness work, have athletes choose 1 OR 2 of the following skills to work on during their weakness minute

Strict TTB, TTB, Strict HSPU, HSPU, Strict Pull Ups, Kipping/Butterfly Pull Ups, Strict Muscle Up, Muscle Up, Double Unders, Pistols, Handstand Walking, Freestanding Handstand Hold, Push Ups, Ring dips, Box Dips

AMRAP 15:00

15 Push Ups (Adv: 20 Push Ups)

20 Ab Mat Sit Ups

Row 500/400 M

OPTIONAL ADDITIONAL WORK:

A) Banded Mobility and Soft Tissue Work 20:00

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD