06.13.17

Warm Up:1:00 Slow Bike or Row 5 Scap Retractions + 7 Pushups + 10 deep squat progressions :40 Medium Bike or Row 5 Strict Pull-Ups + 7 Pushups + 10 Air Squats :30 Fast Bike or Row (Empty Barbell) 3 Front Squats + 3 Strict Presses + 3 Thrusters + 3 Kipping Pull-Ups Skill: work on your weakness (15:00)

WOD: (27:00- 6:00 per round and 3:00 rest in between) 3 sets of max effort rowing row 90 seconds rest 90 seconds row 60 seconds rest 90 seconds row 30 seconds rest 3:00 *partner up and one work, one rest