10.12.18

Warm Up
2 rounds
300m row or run
20 each direction lateral banded walks
10 each side cross over step ups on box 
5 each side Cossack lunges

Mobility:


Banded chest pulls x 15 reps https://www.youtube.com/watch?v=vEReeT6qme4&feature=youtu.be

3 sets of each 
5 slide and lift off with a light mini band around the wrists  
5 pull aparts with a light mini- band around wrists  
5 bench presses with a light mini-band 

Skill: Push press
set 1- 3 reps @ 65%
set 2- 2 reps @70%
set 3- 2 reps @ 75%
sets 4-6 no more than 60% touch-n-go  6 reps

WOD
with a partner- waterfall relay style.  One person starts a round and can not be passed by their partner
3 round each person
500m row
12 deadlifts 195/135   135/95
21 box jump overs  24/20"