Thursday 1/25/18

Strength: 10 min alternating EMOM
A) 3 Bench Presses @ 75-80%
B) 3 Tempo Neutral Grip Ring Pull ups @ (3:1:3:1)
WOD: For time, 12 min cap
500m row
10 HSPU (Rx+ Deficit, Rx any style, Scaled KB or KB press)
400m row
8 HSPU
300m row
6 HSPU
200m row
4 HSPU
100m row
2 HSPU
Accessory:
3 x 10 sideline shoulder external rotation
3 x 30 sec / side pec stretch