Sunday, February 4th 2018

A. Wtd Shoulder CARs; 5 each way x 2 sets; rest as needed 
B1. Med Ball T-Spine CAR; 3 eac way x 3 sets; rest 30 seconds - https://www.instagram.com/p/BdkkHhanNCq/?taken-by=ando_pfs
B2. Bear Position Ball Shoulder Reach; 5 each hand x 3 sets; rest 90 seconds -https://www.instagram.com/p/Bcpu-s-HMPy/?taken-by=ando_pfs
C1. Pigeon to T Spine Rotation; 6 slow and controlled rotations each leg x 3 sets; rest 30 seconds - https://www.instagram.com/p/BduzAYdnAb1/?taken-by=ando_pfs
C2. Quadruped T Spine Reach w Lift Off at end range; 5 deep reps x 3 sets; rest 1min - https://www.instagram.com/p/BdD4x5nHz9G/?taken-by=ando_pfs
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10min AMRAP: 
7 Ring Muscle Ups 
9 Power Snatch @ 95# 
11 C2B 
13 Cal Bike 
rest 10min 
10min AMRAP: 
7 OH WL Steps @ 95# 
9 Power Cleans @ 95# 
11 K HSPUs 
13 Cal Row 


Completed movement work. Bear position ball shoulder reach is hard as hell. Pigeon T Spine rotation is get a good stretch. 

1st Amrap - 3rds 7MU. Kept moving steady. Had some shoelace issues, Ha! I broke MUs up starting in 2nd round, quick break. 

2nd AMRAP - 3rds + 8C&J. Accidentally did C&J instead of just clean, definitely made it tough. Everything was unbroken, OH WL felt solid.