Tuesday 1/7/19

Warm up: 3 Rounds
4 scapular pull ups
1 min bike or row
4 tempo ring rows (2:2:2:2)
1 Wall walk
4 Reverse burpees (use hands as needed, but must hit hollow body position)

Strength: Every 2 min for 10 min (5 sets)
Unbroken strict pull ups
*Score is total reps, preferred scale is 2-3 eccentric, compare to 11/15/19

WOD: 16 min EMOM
A) 5 Tempo Push Jerks (5:1:X:1)
B) 30 sec L-sit hold
C) 30 sec bike
D) Rest

Accessory: 3 x 30 sec eaChild’s pose lat stretchActive shoulder
extension with PVC