Warm up: row 500m, Gymnastics wu day 1( 3 sets/ 3 sets)
Skill: Dead lift 5×5
WOD: amrap 15 min.
15 dl
15 du/ tuck
15 pull ups
9am class:
warm up: row 500, 3×10 squats, body row, lunges
Skill: shoulder prep WU
WOD: 5 rds
with partner #1 does 15 knees to elbows, while #2 does db push press-then switch stations
both partners bear crawl the length of the gym and back
do not start the push press until your partner is ready to go on the bar
