8 Minutes of Shoulder/OH/Thoracic/Wrist/Back Mobility
A- WU- 3 RNFT of: 5 Ring Dip/5 Strict Chin Up/5 D.B. Press (45/35#x2)/10 Calorie Row -6 Minute Cap
B- Press- 7 Minutes To A Heavy Single
C- Push Press- 7 Minutes To A Heavy Single
D- Pendlay Row- 7 Minutes To A Heavy Single
E- For Time: 30 HSPU/30 C2B/30 Push Up/30 Ring Row/30 Calorie Row
Notes: For HSPU scale with ab mats, partial ROM, banded HSPU, Pike, Box/However you scale I don’t want to see you crashing on your head!!/For C2B scale with a pull up/Coaches, stagger the start to avoid bottlenecking on the Rower.
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