8.23.18 Thursday

Mob: FR Lats/Upper Thoracic Spine x2m (What was the last thing you did before bed last night?)

Warmup: 2 rounds

Row 250m

Hollow Body x10

Superman x10

Pushup into Inchworm x5

Skill: Ring MU Skill

2x5 FG Ring Row

2x5 BW Transition

3x5 Ring Kips

3x35-40% Max RMU + Deep Squat Breathing x5 breaths

Or if no RMU yet =

3x1 Spotted RMU + 3x5 Banded Transitions (w hip drive) + Deep Squat Breathing x5 breaths

WOD: 10m Partner AMRAP

15/10 Cal AB

10 Burpees OTR

*Alt Rounds

Strength: 3-4 sets

Seated Rope Pulldown x10

Strict Stationary Dips x8-10

SB Exchange x8e