6.3.15

HSPU

Warm up:

400 m run

25 shoulder dislocates

3 bridge ups

9 jumping pull ups

30 sec HS hold

15 sec hold at bottom of ring dip

15 sec hold at top of ring dip

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Mobility:

stretch shoulders and chest

1 min each side

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Skill/Strength: 

1RM bench press

(split up into small groups to share the benches)

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WOD:

12  min AMRAP

3 bar muscle ups

6 pistols

9 ring dips

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Cool down:

500 m row

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Extra Credit:

10 mins Mobility preferably on shoulders