11/14/17 1:00 on 1:00 off

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Warm Up:

2 sets:
Band Pull Aparts x 10
Push-up Negative + Cobra + D.Dog x 5
Air Squat x 6
Squat Reach Backs x 6
———
Low Hold T-Spine Rotatoin x 8each
S.A. DB Push Press x 8ea
S.A. DB Upright Row x 8ea
S.A. OH Reverse Lunge x 5ea.
Alt DB Snatch x 12

Skill, Strength, or Mobility:

Strict press: Every 3 Minutes
3 x 10 @ 65%.

WOD:

4rds for Max reps each station:
1:00 Max Calorie Bike
1:00 Rest
1:00 Max Sandbag Over the Shoulder (140/100)
1:00 Rest
1:00 Max Rep Push-ups
1:00 Rest

L2: Scale Sandbag weight. Add height to push ups.