SKILLS AND BENCHMARKS (OCTOBER 19th) TOES 2 BAR + JACKIE

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Warm-up: Group Dynamic

  • Banded Shoulder Rotations
  • PVC Pass Through
  • PVC Lat/Shoulder Stretch

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Skill: Toes 2 Bar

20 – 25 Minutes of dedicated TTB practice 

  • Hollow/Superman positions
  • Kip Swings
  • Target practice

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WOD Prep: 3 Rounds

  • 150 Meter Row
  • 5 Pull Ups
  • 5 Thrusters (empty bar)

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Benchmark WOD: “Jackie”

For Time 

  • 1000 Meter Row 
  • 50 Thrusters (45/35)
  • 30 Pull Ups