07.03.18

No 6:30pm Class Tonight!  Happy 4th to you!

Warm Up: 3 Rounds: 1:00 Light Bike or Row 3 Scap Retractions + 3 Strict Pull-Ups 7 Pushups 9 Air Squats :30s Deep squat progressions

Primer:

Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington

banded lat stretch x :30 each side

Skill: strict press 2 sets of 8 reps @80%

WOD 4 rounds not timed Bike 2:00 Farmer Carry fence/back with moderately heavy load Row 2:00 Farmer Carry fence/back with moderately heavy load