5.31.18 Thursday

Mob: FR lats/SB Pecs x2m +

Wall Slides/Sh Flexion x10 (How much water did you drink yesterday?)

Warmup: 2 rounds

Scap Pull Ups/Pushups x8

Band Tri Ext x15

Row 250m

Skill: Strict Ring Skill

2x8 FG Ring Rows

2x5 Ring Kips

4x 1 Strict RMU + 1 Kipping RMU

Or 4x3-5 Strict C2B + 3-5 kipping C2B

+ PVC Lat Stretch x5 breaths

WOD: 4 RFT (CAP: 18m CAP) 400m Row

20 T2B

20 BOR

Strength: 3 sets

BB Bicep Curls x10-15

BB Tri Ext x12-15

BB Side Bend x30s ea or KB Side Bend x15e