Thursday 9/13/18

Strength: Superset Tempo RDL / Eccentric Chin up (30 min cap to allow time for WOD)
Warm up sets: 5, 4, 3, 2, 2 (increase load ea set)
Working sets 8-10 x 1 AHAP with > 5 sec lower
WOD: For time, 20 min cap
10, 20, 30, 40, 50
Russian Swings (70/53)
Push Ups
Accessory:
Tempo SA ring row, ME @ (3:0:3:0)
3 x 30 sec
Wrist extension stretch
Hamstring stretch