Monday April 16th, 2018
Warm up-
3 rounds
:45 Row
:15 Rest
:45 Jump rope (:30 single unders and :15 double under practice)
:15 Rest
:45 5 Push ups + bear crawl
:15 Rest
*Start at any movement.
2 rounds
:45 Box shoulder stretch
:30 Bar hang
WOD- 15 Min Cap
For Time:
1000m Row
100 Double unders
50 Push press 95/65
100 Double unders
*RX + Every Time you break on DU’s 5 Push Press, every time you break on push press 30 DU’s
Skill-
10 Min EMOM
Odd: 3 Weighted Strict Pull ups
Even: 6 DB Z Press
*Build to a max on the Strict Pull ups
Post WOD-
4RNFT
10 DB Bench Press
10/10 DB Rows
:30 HS Hold