Wednesday 5/8/19

Warm up:
3,2,1
x100 ft shuttle run (round 1 = 300ft, etc)
Pike push ups
walk through
Shoulder bridge
walk through
Pull to stand on rope

Strength: DB incline bench
5, 4, 3, 3, 3, 3
*Superset working sets with barbell shoulder extension x 10

WOD: 16 min Alternating EMOM (vest optional)
A) 1 Rope climb (legless if able)
B) Push ups (choose a number between 5 and 25)
*score is LOWEST round of push ups

Accessory: 3 x 10 breaths ea
Quadraped T-spine rotation
Sholder mobility reach (sit cross legged if able)