7.29.19 Monday

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

(What is your favorite exercise to do in the WOD?)

2 Rounds:

KB Arm Bar Holds x30s

Row 250m

Weighted Plank x30s

Skill: Handstand Hold Tech

3 rounds:

Hollow hold x :30s

Fresstand HS hold with a partner x :15s

Then 2 x 45-60s wall face hold (1 min rest)

WOD: 18m AMRAP

Row 500m

10y HSW or Wall Walk into 5e Shoulder Taps

Strength: 3 Sets

NG Pullups w 3s pause x5-6

KB Supine Tri Ext x12-15