Friday 11/30/18
Strength: DB Push Jerk
4 x 8 AHAP
minimum 2 warm up sets
WOD: Granite Games Qualifier 15.4 – AMRAP in 13 min
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
5 Ring MU
10 DL (225/155)
Max Ring MU in remaining time
Accessory: Superset – 3 rounds ea
A1) Max effort chin up hold at 90 deg
A2) Shoulder mobility reach x 3 side (dynamic)
B1) Birddog x 10
B2) Wrist extension stretch in quadrupe