Tuesday 10.13.20

We all do better when we all do better.” – Paul Wellstone

GROUP PREP

Bike, Row, or Run:
5min
5 inchworm + push-up
15 air squats
10 ring rows
5 Scap Retractions
5 Kip Swings
3 Pull-ups or CTB
10 Light DB Snatch

STRENGTH

Bench Press

10-8-6-4-2-1 @ 45-55-65-75-85-heavy single

DB Bent Row

3 sets of 10

Banded Pull Aparts- accumulate 50

WOD

21-15-9 reps for time of:

Alternating DB Snatches (21 each side, 15 each side, 9 each side) 50/35
Chest-to-bar pull-ups

MOBILITY

Foam Roll Lats & Lacrosse ball to pecs and shoulders

OPTIONAL POST WOD

500m Row

50 Sit-ups

x2