Warm up: 300 m run; 2 x 8 scapular pull ups, 5 strict pulls, 8 hand release push ups, 10 hollow rocks
Skill Focus: Weighted Push Up
Review form (no thighs/pelvis touching ground, chest must touch)
Weighted Push Up 1 RM 3-5 attempts
WOD:
4 rds: 3 min on/1 min off AMRAP
3 strict chin ups/5 kipping pull ups
10 bb wipers ea side 95#/65#
10 true push ups*
*both hands on parallettes, feet on box, chest below parallel.
For time
