Thursday 8/15

Warm Up
400mrun, last 50m power walk and do shoulder prep
use 15 or 25 plate complete 10 r/l step lunge, 10 abmat SU, 10 pylo push ups,
10 OHS. Then repeat

skill/strength work 12min EMON
Min 1 3-6 Strict Pull ups
Min 2 8-10 HBR
Min 3 4-8 Pistol…work 1leg negative 2 legs up as scale
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Strength Dead Lift
De Load 4×3 40%, 40%, 50, 60

Take 5 min set DL WOD wgt

WOD 12min AMRAP
5 DL 225/155
10 WB 30/20
20 OH Lunge steps with WB OH