Tuesday, Sept 4

warmup
10 shoulder rollout
10 around the world
20 plank shoulder taps
x2

dynamic upper
10 bent over barbell row (95/65)
20 db reverse fly (20/10)
x3

as a group
20 throacic spinal extensions
*hold LIGHT db overhead
to help open rib cage

wod
axle bar clean and jerk
(135/95)
toes to bar
start at 3 and increase by
3 reps each round
12min AMRAP

capacity
10 clean and jerk
20 weighted situp
30 single unders
x6

finisher
100 barbell side bends