10/14/15

Mobility-Shoulder Prep: Dislocates, Plate Drills, Band Pullaparts, Y’s-T’s-V’s-W’s
Warmup-3 sets of max Strict HSPU, 50 Doubles between sets
A) Strict Press 2RM, then 3×2 @90%
B) WOD: For Time
50 Doubles
800m run
Accumulate 60 sec wall sit with slam ball overhead (20/10)
8 Muscle ups
Accumulate 60 sec Nose to wall Handstand Hold
16 T2B
Accumulate 60 sec Lsit Hold
24 Burpee and jump to ring target
800m run
50 Doubles
*30min cap