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WOD - Thursday, 8/4/2016

WU: Shoulder mobility and rotator cuff prep

then

Rope climb practice (7 minutes)

A. Strength: Bench press (10 minutes)

3 x 8 @ 75%

B. Conditioning

4 Rounds with purpose:

2 Rope climbs (4 rope pulls from ground)

10 strict T2B

20 Steps KB OH walking lunges (you pick the weight, 10/10)

1 Bill Murray run

Time cap: 22 minutes

Extra Credit: ARMS

5 x 

ME KB Culrs

ME Banded tri extensions

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