Friday 9/28/18

Strength: 15 min to establish 1RM for weighted pull up with 3 sec chin over bar hold
Warm up sets: 5, 4, 3, 2, 1 (submax)
WOD: 25 min AMRAP
2 Rounds “Mary”
500m row
*Mary = 5 HSPU, 10 Pistols, 15 Pull ups.
Accessory: 3 x 30 sec ea
Wrist flexor stretch
Shoulder extension & internal rotation