Friday 10/5/18

Strength: Deficit Strict HSPU OR Strict Press + wall ball or slam ball chest pass
5, 4, 3, 2, 1, (4-5 x 3 at greatest deficit possible)
*scale warm up sets as needed
Strict Press Option:
5 @ 50%, 5 @ 65%, 3 @ 75%, 1 @ 85%, (4 x 3 @ 95%)
3 max effort slam ball passes (wall or partner) immediately after ea set
WOD: For time, 22 min cap
Buy in: 50 ft HS walk or 100ft bear crawl
3 Rounds
Row 600m
Heavy Rack carry to end of fence (53/35 per hand)
Farmers Carry back (53/35 per hand)
Cash out: 50 ft HS walk or 100ft bear crawl
Accessory: 3 Rounds
15 band face pulls
10 / side sidling external rotation (light plate or DB)
5 slow breaths in quadruped T-spine rotation position