11 May 2015

Roll out with ball/roller

Warm Up:
Dynamics
8-12 reps
Side lying shoulder rotations
Half kneeling bottoms up press
Scap push ups (all fours)
TGU no load or light load
T's/Y's/W's
Scap pull ups

Strength:  DIPS
3 sets max bar dips or 3 x 5 bar dip negatives
Rx+ max bar dips with weighted vest
3 x 3 Ring pulls to chest
Rx+ False grip rings to chest

WOD:
Half Cindy:  10 MIN AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

Rx2:  Low bar pull ups

MOD:  Ring Rows / Negative push ups