Thursday 8/9/18

Strength: Triple Pause Pull ups 10 min EOMOM (5 sets)
3 sec above the bar, 3 sec mid position, 3 sec active shoulder hang
Goal is 3-5 reps. If able to complete more than 5 with prescribed pauses, add weight. If unable to complete 3 reps scale to leg assisted.
WOD: For time
Run 1 mile
3 Rope Climbs (Rx+ Legless, Rx Standard, Scaled – 2 x pull to stand)
Run 1 mile
3 Rope Climbs
Run 800m
2 Rope Climbs
Run 800m
2 Rope Climbs
Run 400m
1 Rope Climb
Run 400m
1 Rope Climb
Accessory: SuperSet
A1)Bat Wing Row x 5
A2) ME Ring Hang
B1) Downard dog calf stretch x 30 sec / side
B2) Half Kneeling hip flexor stretch with overhead reach x 30 sec / side