02.27.17

Warm Up:12 Minutes @ Easy Pace: 200m Row 3 Press 4 Push Press 5 Power Jerk barbell: empty to start and add light weight as you go, no more then 95/65

Mobility Pigeon pose for 1:00 each side

Image result for pigeon stretch Cossack stretch 1:00 dynamic movement Wrist pulses x 10 reps Shoulder opener x :30-:45

Skill: Strict Press 5 reps @55% 4 reps @ 60% 3 reps @ 65% 2 reps @ 70% 1 rep @ 75%

Primer: chin over the bar hold :03-:05 x 2-3 reps pull up negative for :05 x 2-3 reps strict pull up x 3-5 reps or work on hardest ring rows

WOD: 3 RFT KB swings x 12 53/35 Wall balls x 9 30/20 Strict pulls x 6 sub ring rows