7.9.18 Monday

Mob: Softball Infra/lat 2 x 10 ea(What dance move are you secretly awesome at?)

2 rounds:

Band up spread apart x 10

Box bar MU x 3 or C2Bx 5

Band Good Morning x 20

Skill:

2 sets

3 wall walks + 10s Hold

:30 s. High tension plank

5 x 3-5 def kip HSPU UB or 5 x 5-8 UB flat surface

+4 x 5 ea. shoulder flexion

WOD: 8 min amrap

3 BMU or 5 C2B

5 DL (275/185)

Addt’l Strength: 3 sets

Rope tri Ext xfail

Wide Grip Lat Pulldown x 10