Tuesday 7/16/19

Warm up: 3 Rounds
3 Scapular pull ups
1 Inch worm + 3 pike scapular push ups
3 beat swings
1 minute bike or row

Strength (After WOD):
3 Rounds
15 reps per side Single arm bent over DB or KB row (standing)
10 ring push ups with press out (alternate sides, 5 press outs per side)

WOD: 24 min alternating EMOM
A) 3 Bar MU (Scale = pull up version only)
B) 3 Tempo KB push press (6:2:X:2)

Accessory: 3-4 Rounds
Shoulder CAR’s – 1 / side
30 sec chin over bar hold
30 sec dip hold