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- build to 3RM w/ perfect form

+

5 rounds for time:

5 Front Squats @ 250

1 Legless Rope Climb

1 Rope Climb

**if shoulder doesn’t feel up to rope climbs then do 20 Kipping CTB.  If it doesn’t feel up to kipping then do 10 Strict Pull Ups

Warm up done. 

Did alternating holds left to right 

Shoulder is feeling stronger! Also very little issues with it this week.  

A. 365# - Hit 345 and felt good so decided to go up. Happy with that. 

5 rounds

9:58 

The rope climbs were challenging.