04172013

A. Bench Press - Doubles
- 205x2 - shoulder didn't feel good benching
B. Individual Strength Work
^ have 20 min for Above. Warm up and then start clock.
-Back squatted 275x2

C. Rear Band Scap Squeezes 3x20

D. CP - Breathing
AMRAP 12
15 x OHS (75/53)
Row 200m
15 x OHS (105/73)
Row 200m
15 x OHS (135/93)
Row 200m
15 x OHS (165/113)
Row 200m
15 x OHS (195/133)
Etc. . . Keep climbing if get that far

Score - got 165x3 on the ohs. Wrist and shoulder werent great but still is a good weakness wod for me. Need to keep hitting this weekness

D. EMOM: x 14 + 6-10 minutes of added individual weakness minute.
Odd: Pull-ups (C2B)
Even: HSPU (deficit and strict).
***C2B - men, strict while can, smaller kip. Make kip bigger when u need to. Treat this as strength.

E. GHD Back Ext 4x20 , resting in between.
F. 7 min recovery AD - Z1
G. 10 min Recovery Mobility