190819 - “Monkey See Monkey Do”

August 18, 2019



Warm up:
Cardio
Shoulder Progressions
 

Skill/Strength: 15 min Gymnastics Goat Work
Option A: Pull up work - 6x1 negative or 5 max effort strict pull up sets
Option B: HSPU/HS Walk or Hold work
Option C: Muscle Up practice - either transition work or EMOMx8 2-4 muscle ups
 

WOD:  For Time
40/30 Cal Bike
66 Toes to Bar
150’ HS Walk
*scale with toes to pole and bear crawl
 

Mobility:
Circle-up - Shoulder stretches

 

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