Wednesday 5.9.18

Wednesday 5.9.18
Pre: Shoulder scap #4 (Ys-Ts-Ws)
2 rds
Bent over Ys (pinkys up) 10 reps
Bent over Ts (thumbs up) 10 reps
Bent over Ws (external rotation) 10 reps
kneeling Bottoms up KB press 8 reps each side
L1 : Metcon (Time)
6 rds for time
2 pull-ups
2 ring dips
4 strict hspu (1 abmat)
8 DB OHS 50/30lbs

18 minute time cap

L2 : Metcon (Time)
6 rds for time
2 muscle-ups
4 strict HSPU (3” deficit)
8 DB OHS 70/50lbs (4 each arm)
18 minute time cap
Post : Metcon (No Measure)
Shoulder mobility