8.7.18 Tuesday

Mob: SB Pecs/Infras x2m + Banded Shoulder Traction x45s ea

2 rounds:

Scap Pullup/Pushup x8e

Band Tri Ext x15

Pushup into Inchworm x10y

Skill: Strict Ring Muscle Up

2x5e - Hollow Body/Superman/FG Ring Row

5 Sets: Every 2min

1 Strict MU + 2 RIng Dips

Or

3 Banded Strict L-Sit MU + 3 Strict Ring Dips

+ Wall Squat Breathing x 5 breaths between sets

WOD: “Surfer on Acid” (12m CAP)

3RFT

Run 400m

21 Burpees

Strength: 3 sets

DB Bench Triple x6e

Seated CG Pulldown x10

Band Tri Ext xfail