12.28.2023

Strength
concentric front squats
3 sets of 2 reps @85%



Primer
TTB skills
A. 3 x 15 seconds hollow hold + 15 seconds arch hold
B. 15 straight leg lifts on the floor
C. 2 x 30 banded lat push downs- open hands
D. 2 x each - 5 kip swings with partner giving a target for feet. 




WOD
"Ford"
with a partner
complete 12 rounds (6 of each movement)
one person 100 feet HEAVY farmer carry (25 feet sections)
one person rows 15/12 cals