13-Jul WOD

WU:
1000m Row
3 Rounds of -
12x Band Pullaparts (Purple)
12x Scap PU
12x Back Raise
10x Flying Dog
10x 2F Glute Activation

HFS

Stretch

Strict Chin Up 3xMax (9-8-6)
Strict Dips 3x15

WOD:
8 Rounds of -
200m Run
Power Clean/Front Squat/Push Press (40k)
Time: 10'18

Core:

Torture Twist 4x6(3 each side sec per side)

Myotatic Crunch 3x10

Cat Vomit 1x10(10sec)

 

Stretch

 

Comments:

STIFF today, complex yesterday took alot of me! Need more sleep too!