5.11.18 Friday

Mob: FR Lats/Thoracic Spine x2m + PVC Lat Stretch (Box) x 5 breaths ((What do you normally do before bed: 1. Read 2. Watch TV 3. Play on Phone/Comp 3. All of the above?)

Warmup: 2 rounds

Ring Row x10

Row 250m

BB Duckunders x5e

Skill: Rope Climb Skill

2x3 Ftwork 2x10s Holds

EMOM x 10m

Min 1: 2 Legless RC

Min 2: 10 HR

WOD: For time (18m CAP)

1000m Row

10 DB C&P (50/35)

10 BBO (24/20)

5y HSW (or 5e wall facing Shldr Taps)

800m Row

10 DB C&P (50/35)

10 BBO

5y HSW (or 5e wall facing Shldr Taps)

600m Row

10 DB C&P (50/35)

10 BBO

5y HSW (or 5e wall facing Shldr Taps)

400m Row

10 DB C&P (50/35)

10 BBO

5y HSW (or 5e wall facing Shldr Taps)

200m Row

10 DB C&P (50/35)

10 BBO

5y HSW (or 5e wall facing Shldr Taps)

Strength: NFT

Band Tri Ext x100 Total

Band Facepulls x100 total