WU:

2 rds hard-

15 cal row

15 handlift push-ups

*then* coach’s choice wod prep

ST:

Find an 8 RM DB Shoulder Press in 10 min.

20 min AMRAP:

400m run

15 L pull-ups

30 Superman swimmers

*Rx+ 15 hip ext. instead of swimmers.

* The L pull-ups ARE meant to slow you down. So chill out