Thursday, November 13
“A kind gesture can reach a wound that only compassion can heal." - Steve Maraboli
“Rebuild” Day!
Warm-up (NTE 10’)
2-3 Sets
5 Single Arm Turkish Sit Ups R
1 Turkish Get Up R
50' Single Arm KB Overhead Carry R
5 Single Arm Turkish Sit Ups L
1 Turkish Get Up L
50' Single Arm KB Overhead Carry L
3-5 Strict Pull ups
rest as needed between sets
Strength/Skill
A1) Incline Close Grip Bench Press: 31X0;
10-12reps;
A2) Single Arm DB Tripod Row: 20X2; 8-10/arm;
B1) Single Arm Dumbbell Bench Press: 31X0;
8-10/arm;
B2) Lean Away Strict Ring Pull Up: 40X0; 8-10 reps
WOD
4 RFQ:
30sec KB Farmers Walk 70/53
10 Alternating KB Gorilla Rows 70/53
10 Hand Release Push Ups