Friday 12/7/18

Strength: “Lynne”
5 rounds for max reps of:
Body Weight Bench Press
Pull ups
WOD: Partner 5K row for time (scale = 3K row)
Split any way you like
Accessory: Superset, 3 Rounds ea
A1) 3 Position chin  up hold – divide last week’s time by 3 and add 10%, increase time on sets 2 and 3 if able
A2) Shoulder mobility reach x 3 / side, progress to sitting crosslegged if able
B1) Single arm lifts in birddog position x 10 / side – add light weight (probably 2.5lb) if able
B2) Quadraped adductor stretch + wrist flexor stretch, 30 sec