Wednesday

Wednesday- Aerobic/Gym Warm Up + Pulling Speed Strength + Strength EMOM
3 rounds not for time:
75 Double Unders
8 Supinated Grip Strict Toes to Bar
45 sec Wall Facing HS Hold **shift weight side to side every 5 sec or so, build to single arm holds, if you can do single arm holds than do that every 5 sec alternating
+
A. Deadlift with Chains- build to 3RM **note bar weight
+
4 rounds for time:
2 Rope Climbs, 15’
Run 100’
4 Squat Cleans, 225#
Run 100’


Warm up done. Did the single arm holds alternating every 5sec
Shoulder is feeling strong again. :) 

A. 365# 

4 rounds 
11:21
rope climbs were tough for some reason.