Friday 10/23

WARM UP
5 x rolling 100 meter row
*Every meter +/- 100 equals 3 kips swings and 3 push ups
SKILL
Shoulder prep
*10:00 roll and stretch
WORKOUT OF THE DAY
For time:
1000 meter row
5 rounds:
25 pull ups
7 shoulder to overhead
RX: (135/95)
*25:00 time cap.
ANYWHEREX
SKILL
Shoulder prep
*10:00 roll and stretch
WORKOUT
“Death by Wall ball”
*Perform 1 repetition in the first minute, 2 in the second, 3 in the third, etc until failure to complete. Score total reps completed.