Wednesday

Warm Up:
500m Row or 20 Cal Bike
2 Rounds:
10 GHD Sit Ups
10 GHD Back Extensions
10 Hip Extensions
10 Ring Dips/Push Ups
10 Pull Ups
10 PVC Pipe Pass Thru
10 OHS
:30 Sec Samson Stretch

Mobility: 
Shoulder Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzNWdmdDdlMTR0ckE/view
Rotator Cuff Band Resistance: 10-20
https://drive.google.com/file/d/0B9fk67ZNakmzT3ZGNHY0Q2wxTWc/view

Skill:
Athletes Choice

Strength:
Rest Day/Make-Up

Metcon: 
Partner Wod
20 Min EMOM
1 ME Deadlift 135/95 (Partner 1, Partner 2 Rest)
2 ME Deadlift 135/95 (Partner 2, Partner 1 Rest)
3 ME Snatch 135/95 (Partner 1, Partner 2 Rest)
4 ME Snatch 135/95 (Partner 2, Partner 1 Rest)
5 ME Clean & Jerk 135/95 (Partner 1, Partner 2 Rest)
5 ME Clean & Jerk 135/95 (Partner 2, Partner 1 Rest)

**Score is total combined reps for you and your partner.