Skill:
3x10 (5R/L) Med-Ball Dead Bug
Strength:
Back Squat
Working Weight / Training Max @95-100% 5RM from 10/27/20. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x4@80%ww
1x4+AMRAP@80%ww
WOD:
3RFT:
21 Wall Balls (20/14)
15 Heavy American KBS (70/44)
9 C2B Pull-ups
NOTES: Score Time and record WB/KB weight.
Accessory Work:
8 min AMRAP:
30 Doubles / 60 Singles
2 Handstand Push-ups / Box HSPU / Pike Push-up
https://www.youtube.com/watch?v=qbRbM6d5ddM
30 Doubles / 60 Singles
4 HSPU
30 Doubles / 60 Singles
6 HSPU and so on adding +2-reps until time expires..
NOTES: Score Completed Rounds + Reps.