JUNE 28TH

STRENGTH: 15 MIN TO ESTABLISH 1RM DEADLIFT

GYMNASTY WOD:

3 ROUNDS

ME HANDSTAND HOLD & 30SEC FRONT ROLL TO PISTOL (SCALE ASSISTED PISTOL)

WOD:

15 chin ups (palms facing you) kipping allowed

1 bear complex 155/105#

12 chin ups

2 bear complexes

9 chin ups

3 bear complexes

6 chin ups

4 bear complexes

CORE: ME PLATE SIT UPS IN 2 MIN

ON RAMP:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round