01.16.2024

Jan 16

Strength
10:00 EMOM
1 hang power snatch @ 75%

WOD
"Karen"
150 wall balls for time 20/14

Post WOD
strict pull ups
A. 3 sets of 15 seconds hollow body hold on the floor and then on the rig
B. 2 x 8 reps hollow body hold + scap pull up
C. work on your pull up negative seconds
D. Accessories for pull ups- more hollow holds or inverted rows, or banded pull downs