Tuesday:  February 11, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Internal Shoulder Rotation Stretch, :60/side

3 Rounds
:30 AAB
10 Light Double DB Presses
Then, 3:00 max distance HS walk in 25’ increments (if you’re still working on HS walks, do HS holds, or pike pushup hold on a box, etc.)

Strength/Skill(15:00 – 35:00)
5 Rounds,
Strict Press Drop Sets
2 Reps
4 Reps
6 Reps

Perform two reps, rack the bar quickly and remove some weight, then go into your set of four, then rack the bar remove more weight, then go into your set of six, then rest.

WOD(40:00 – 55:00):

Fitness
Every 3:00 for 15:00
20/15 Cal Bike/Row/Ski
AMRAP Single Unders in remaining time

Performance
Every 3:00 for 15:00
25/18 Cal Bike/Row/Ski
AMRAP Double Unders in remaining time

Competition
Every 3:00 for 15:00
30/21 Cal Bike
AMRAP Double Unders in remaining time