8 Minutes of Shoulder/Wrist/OH Mobility

A- WU- 2 RNFT of: 3 WallWalk/10 Each Wall Facing Shoulder Taps/10 Tuck Up/10 Superman/10 Calorie Row or 2 RNFT of: 10 Calorie Row/3 InchWorm/10 Plank Shoulder Taps/10 Modified Tuck Up/10 Superman -7 Minute Cap

B- 6 Minutes To WU Push Press (115/75)/Pull Up + 20 Minute EMOM- Even: 5-7 Pull Up/Odd: 5 Push Press (115/75) or 6 Minutes To WU Push Press (85/55)/Ring Row + 20 Minute EMOM- Odd: 5 Push Press (85/55)/Even: 5-7 Ring Row

*C- Pendlay Row- 8/8/8/8 (HAP) + 100 Banded Pull Apart

*= Complete as much as possible in time remaining.

Post your scores to the Whiteboard.

14 replies
  1. Tammyli
    Tammyli says:

    I would love to do this EMOM with Strict pull ups.. For me maybe 3-5. Hopefully 5

    How about you guys?

    • Gabriel
      Gabriel says:

      I will do this EMOM with strict pull ups ( don’t have the other ones yet) but I was looking for my Thursday cardio fix!

  2. Shante
    Shante says:

    Jack, when you can get your arms past your ears (without 1 million compensations) I’ll let you kip! You’re gonna have the best strict pull-ups out of everyone at the box 😉

  3. Tammyli
    Tammyli says:

    LMAO you guys are awesome Gabe maybe we can do the 100 band pull a parts for time. 😛

    – let’s see what happens tomorrow.


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