11.2.18 Friyay

November 1, 2018

 

 

Mob: SB Pecs/Infras x2m

  • Band Shoulder Swims x45s ea (Turkey or Ham?)

2 rounds:

Pushup into Inchworm x5

KB Arm Bar x8e

SB Rotations x8e

 

Skill: Bench Press

2x1 Set Up

W/U 1x10 Bar, 1x8, 1x6, 1x5)

 

4x5 @ RPE 7 Bench w/ Chains + Ring Deep Squat Breathing x5 breaths

 

Strength: 3 sets

Ring Dips (wgt optional) x6-8 Strict Pullups (wgt optional) x5-8

½ Kneel KB BU Press x8e

 

WOD: 3 RFT (14m CAP)

Row 500m

Run 400m

 

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