August 4th

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