Friday, August 14th

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Mobility: Spend about 10 minutes during your warm up to mobilize the hips, quads, hamstrings and ankles after yesterday’s volume.

Odd Object Strength:
L-Sit Single Arm DB Press 4×6 at a 31X1 tempo
Ring Row (Single Arm) – 4×8

Z press @ 31×1 tempo = press and hold for 1 sec @ top, 3 sec negative, 1 sec pause @ shoulder – only one DB, complete all 6 on one side before going to the other side. Sit on ground with legs straight out and not bent to engage core.

Ring Row – start with normal and then move to single arm ring rows leaning at a 45 degree angle (Lots of core engagement). *Only if you have mastered regular ring row

WOD:

Odd Object Day
2RFT
30/25 Cal Row
25 TTB
20 Single Arm DB Push Press 40/25*

*The DB push press must be done with two DBs, one will stay in front rack and one will be doing the press. All 10 reps must be done on one side before doing the 10 reps on the other side.