10.09.2024

TTB skills- one set
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
"A.J. Brown"
Run 700m 
25 TTB
Row 900m/800m
20 TTB
Bike 50/40 cals
15 TTB

cash out
100m front rack carry
100m single DB/KB overhead carry (50m each side)