Wednesday 3/6/19

Warm up:

Jog 200m

3 Rounds

1 Inch worm

2 Burpees

3 Lunges / side

4 Scapular pull ups

Strength: Practice Devil press

Review then perform 3 x 4 @70%, 85%, and 100% of intended WOD weight. If unable to perform 4 unbroken with good form, the weight is too heavy.

WOD: For time 32 min cap

5 Rounds

400m run

5 Strict Pull ups

4 Rounds

500m row

4 Devil presses (50/35)

Accessory:
3 x 30 sec ea position

2 position ankle dorsiflexion

2 min foam rolling lats