Friday 8/2/19

Warm up: 2 Rounds
6 HR Push up with shoulder mobility reach
5 Hollow rocks
4 Pike push ups
3 Rope pull to stands
200m jog

Strength: Bench Press
10 @ 50%, 5 @ 60%, 5 @ 65% (3 x 8 @ approx 70%)

WOD: Partner WOD – 3 Rounds for time, 20 min cap
6 Rope climbs (total, alternate reps, scaled = x 2 pull to stand, Rx +
= legless)
Run 200m (together)
18 HSPU (total, split as needed, scaled = pike push up or KB/DB press,
Rx+ = strict defecit)
Run 200m (together)

Accessory: 3 Rounds
Quadraped T-spine rotation – 5 breaths / side