Mwod: Row 200m, Smash pecs x1 min/side, Band shoulder traction x1 min/side, Outside hip stretch on bench x 2 mins/side
B) Pull-ups max reps in 8 mins
LIFT:
Military press 4x8 @ 75%
Band pull apart 4x20
B) Pull-ups max reps in 8 mins
WOD: 7 min AMRAP
3 way shoulder x6 per way
Lunges x8/8
7 min AMRAP
Push-ups x max
Prowler x down+back
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