Strength


OHP (Wk 1)
5 x 5 Working up to 60-70%
3 x 5 @ 60-70%

WOD 


Complete For Time of...
1250m Row
40 Ring Dips 
40 MB Sit Ups 20/14
40 DU's
1250m Row
20 Ring Dips
60 MB Sit Ups
60 DU's
1250m Row
10 Ring Dips
80 MB Sit Ups
80 DU's

[22 Min TC]

Mod Key


P: 1000m Row, 1/2 Mod Dips + 1/2 Eccentric Load Dips (quick descend w/out assistance), 14/10
RX: "As Prescribed"
C: 20 RMU then 10 Dips, 25/20_15 RMU then 5 Dips_10 RMU

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Half Pigeon
Scorpion Stretch (pec/shoulder/chest)

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