| Announcements: Signup for this year’s Left Coast Rumble! Grab a partner and get ready to sweat with this year’s theme “July Fry” http://www.crossfit858.com/2019/05/left-coast-rumble-july-fry/ Did you catch the burpee-thon contest on social media? Go check it out on Instagram now Programming Notes: Complimenting the shoulder work, the WOD is meant to be short especially in contrast to the high volume from Monday. This will be upper body intensive with a lot of pushing during the rounds, and pulling motions between them. SWOD: 4 sets of A1) 8-10 Strict Box HSPU A2) 2 AtW on Box L1: Seated DB Strict Press, Pike AtW L2-L3: Written L4: 8-10 Strict HSPU, 2 AtW on Box |
| WOD: 10 min Ascending Ladder 2-4-6-8-etc Wall Climbs *10 Ball Slams (30/20) +10 Pullups after each round of Wall Climbs Score=Rounds and reps completed L2: (20/12), 8/6 Pull-Ups (Banded ok) L1: Wall climb to comfortable height, (10), Ring Rows |
| Accessory: Eccentric Push-Ups 3xAMRAP -3 count descent -Go until failure |
| Recommended Stretching: Twisted Cross Downward Dog Puppy Dog |