STRENGTH:
Strict Press
5-3-1-1-1
Bent DB Row
3 sets of 5
WOD:
5 Rounds:
200 Meter Run (sub a 250m ski or Assault Runner, if it is too dark out at 5am. You can do a 10 cal bike if you missed yesterday.)
15 Calorie Row
9 Strict Handstand Push-ups (sub Kipping HSPU or any Push-up variation)
MOBILITY:
1 min each:
Banded Shoulder Distraction
Banded Hip Distraction
Ankle Dorsiflexion
CrossFit Reserve 