Wednesday 9/18/19

Warm up: 3 Rounds
8 Scapular pull ups
6 Hollow rocks
4 Downward dog calf stretches (2 sec hold)
2 Baby MU
Run to end of fence and back

Strength (after WOD): Superset, 3-5 Rounds
5 Meadows Rows per side
20 Hollow Rocks

WOD: For time, 30 min soft cap
4 Rounds
400m run
4 Ring MU
5 Rounds
500m Row
10 Toes to Rings

Accessory: 3 Rounds, 30 sec holds
Banded lat stretch
Wrist extension in straddle stand