5.11.18 Friday
May 11, 2018

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Mob: FR Lats/Thoracic Spine x2m + PVC Lat Stretch (Box) x 5 breaths ((What do you normally do before bed: 1. Read  2. Watch TV 3. Play on Phone/Comp 3. All of the above?)
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Warmup: 2 rounds
Ring Row x10
Row 250m
BB Duckunders x5e
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Skill: Rope Climb Skill  Â
2x3 Ftwork  2x10s Holds     Â
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EMOM x 10m
Min 1: 2 Legless RC Â Â
Min 2: 10 HR Â Â
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WOD: For time (18m CAP)
1000m Row
10 DB C&P (50/35)
10 BBO (24/20)
5y HSW (or 5e wall facing Shldr Taps) Â
800m Row
10 DB C&P (50/35)
10 BBO
5y HSW (or 5e wall facing Shldr Taps) Â
600m Row
10 DB C&P (50/35)
10 BBO
5y HSW (or 5e wall facing Shldr Taps) Â
400m Row
10 DB C&P (50/35)
10 BBO
5y HSW (or 5e wall facing Shldr Taps) Â
200m Row
10 DB C&P (50/35)
10 BBO
5y HSW (or 5e wall facing Shldr Taps) Â
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Strength: NFT
Band Tri Ext x100 Total
Band Facepulls x100 total
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