Warm-up:
10 Minutes @ Easy Pace:
25′ Inchworm
20 Superman Extensions w/Pause @ top
10 Single Arm Press, left arm, light weight, controlled eccentric
10 Single Arm Press, right arm, light weight, controlled eccentric
WOD:
4 Rounds For Time:
30 Pushups
20 Front Squats, 115#/75#
20 Push Press, 115#/75#
30 Knees-to-Elbows
TIMECAP: 32:00
Extra Work:
Ring Row 5×8-10 @ X131 Tempo
Extra Work:
Landmine Lateral Raise 5×8-10/side